5 rounds of:
10m HS-walk
10-20sec. L-sit
50 DU´s
21-15-9 of:
Alt. DB-Snatch (30/20kg)
BJ over (24/20'')
- 7min cap -
4x 6 @ ~55% + 15/10kg @ tempo 31X1
rest 1-2min
Find a heavy weight of 5 reps. (5/2,5kg more than last week).
Every 5min for 25min (5 sets):
20/15cal Bike
5 P. Snatch (60/40kg)
5 MU
10 DB Thrusters (2x22,5/15kg)
50 DU´s
- scale as needed to finish sub 3:30 for first round -
3-4 sets of:
30m single arm Farmers walk (pro Seite)
6-10 strict leg raises
10-20sec. Hollow hold (on hands and feet)