6x 4 @ tempo 31x1
work up in weight (start @ ~ 60%)
For time:
30-20-10
KB-Snatch (24/16kg)
T2B
Burpee
- 15min cap -
5 sets of:
Hang Clean + below knee Clean + Clean
@ 70-75%
3x --> 20 reps @ last weeks weight or +2,5/5kg
rest 60sec. (fast tempo)
Bike:
6 rounds of:
400m run
while partner Bikes max cal
- for time and max cal -
3 sets of:
6-8 tempo split squats 3110 (each leg - + KB´s in FR)
10-12 Parnter Beinbeuger
20-30sec. palloff hold (each side)