6x 3 (no TNG)
work up in weight - start @ ~60%
4 sets of:
12-16 Double KB-Front rack walking lunges
10-15x stick crunch
3min Farmers walk
- Weight goal: 40% BW in each hand -
3x 8 @ tempo 3030 ~45% + 10/5kg
rest 90sec.
Find a heavy set of 20 reps. (heavier than last time)
20min EMOM
1. 10 Burpee Bj over (24/20'')
2. 10 OHS @~ 60% of 1RM Snatch
3. 30 DU´s + 5 MU
4. 12 alt. DB-Snatches (30/20kg)
3 sets of:
10-20 Hollow rocks
6-8 Seitstütz rot. (+ 2,5-7,5kg)
20m single arm Farmers walk (pro arm)