3 sets of:
6-8 Bench Press
rest by feel
6-10 Ring rows (elev. feet)
rest by feel
For time:
30-20-10
Pull ups
15-10-5
DB-Burpee GTOH (2x22,5/15kg)
- 10min cap -
Bulletproof shoulders
Find max weight for:
Snatch + below knee Snatch
then 3x @90%
4x 4 (add weight from last week - 1-5kg by feel)
5 sets of:
3min on 1min off:
1. 400m run
ME Burpee BJ over (24/20'')
2. 400m run
ME KBS (32/24kg)
3. 400m run
ME WB (9/6kg)
4. 400m run
ME alt. DB-Snatches
5. 400m run
ME "Cindy"
3 sets of:
6-8 Jefferson curls
6-10 ring body saw