4 sets of:
4-6 Bench Press
rest by feel
6-8 Split Squats (each leg) - DB�´s in Farmers pos.
rest by feel
3 sets of:
ME strict Chin ups (minimum 10)
20 KB-Front squats
rest 60sec.
In teams of 3:
Waterfall style
3 rounds of:
15/12cal row
10-15 Ring rows
10-15 Push ups
40m Farmers walk (heavy)
- 10min cap -
Find max weight in 10min for:
Hang Snatch (mid thigh) + below knee Snatch
then 3x @ 90%
3x 10 @ 60% + 20/10kg
rest 1-3min
In teams of 2:
25min AMRAP:
15/12cal Bike
15 WB (9/6kg)
15 KBS (32/24kg)
YGIG pro Runde
3 sets of:
8-12 Bulg.split squats (each leg - DB's in Farm. pos.)
rest 60sec.
3 sets of:
10-12 Parnter Beinbeuger
YGIG
Palloff ABC (1x each side)