3 sets of:
15 banded Goodmornings
10-15 Hollow rocks
10 palloff press (each side)
Every 6min for 30min (5 sets):
400m run
10 DL (100/70kg)
20 WB (9/6kg)
15 T2B
Find max weight for:
Snatch + Hang Snatch
then 3x @ 90% (no stepping forward allowed)
3x 10 @ 60% + 25/12kg
rest 2-3min
Row max meter in 20min.
Every 2min do 10 Burpee BJ over (24/20'') - starting @0:00
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)