Find heavy weight for bnk Split Jerk + 2 OHS
3x 3 (3sec. pause in split for 3. rep) go heavy across
4 sets of:
6-10 sup. bent over Barbell row
5 tempo OHS @ 5311
Every 3min for 12min (4 sets):
8 DL @ 70% + 3-6 MU
25min AMRAP of:
20 cal row
15 DB- GTOH (2x22,5/15kg)
60 DU´s
15 DB-Front Squats (2x22,5/15kg)
20 Burpees
3-4 sets of:
6-8 nGHR
20m KB-FR/FW Carry (pro arm/2xKB)
10 palloff press (pro Seite)