Find a heavy set of 10 reps.
3 sets of:
10 DL @~ 65-70%
rest 30sec.
6-8 bulg. split squats (+DB´s in Farmers pos. - pro Bein)
rest 60sec.
4 sets of:
30sec. ME cal row
15 russ. KBS (heavy but unbroken)
200m run
rest 30sec.
5 sets of:
pause clean (2sec. at knee) + Hang clean + clean
@ ~ 70%
3x --> 20 @ last weeks weight or + 2,5/5kg
rest 60sec. (fast tempo)
Every 5min for 25min (5 sets):
row 1000m
3 sets of:
12-16 alt. rev. lunges (2x DB´s in Farmers pos.)
20 banded Good mornings
6-10 strict T2B