6x 4 @ tempo 42X1 rest 1-2min
start @ 50% of 1RM and work up in weight
4 rounds of:
20 alt. KB-Front rack rev. lunges (2x20/12kg)
15 sit ups
10 Target Burpees (6'')
- 10min cap -
5 sets of:
3 below knee Hang Snatches @ ~ 70-75%
Find a mod./heavy set of 8 reps.
5 sets of:
30/20cal Bike
400m run
rest 2min
3 sets of:
8-10 lat. Box step ups (pro Bein)
8-12 GHR
1x Durante Core