4 sets of:
3 Cluster reps (10sec. between reps) or 3 negative reps (4-6sec. on way down) - Go Heavy!!
rest 1-2min
4 sets of:
6-8 single arm DB-Push Press (each side)
rest by feel
4-6 Pendlay rows
rest by feel
4 rounds (no rest)
ME Push ups (minimum 15 for 1. set)
15 band pull aparts
10-15sec. Y-W-T hold
Find max weight in 10min for:
Snatch + below knee Snatch + Hang Snatch
then 3x @ 90%
3x 10 @ 60% +15/7,5kg
rest 1-2min
Bike:
Every 2min for 20min (10 sets):
12/8cal Bike all out!
3-4 sets of:
6-10 tempo pistols 21X0 (pro Seite)
8-12 GHR
10-15 stick crunches