4 sets of:
2-4 strict MU (Ring Dip-Ring pull up/Push up-ring row)
4-6 strict HSPU
30-20-10 of:
Pull ups
DB- OHS (22,5/15kg) - scale to single arm DB Front Squat
BJ over (30/24'')
- 12min cap -
6x 2 (add weight from last week - 1-5kg by feel)
rest 1-2min
Find max weight of 5 reps. (add weight from last week).
Every 8min for 24min (3 sets):
400m run
6 Bar MU
6 P. Snatch (60/40kg)
30 WB (9/6kg)
20/14cal Bike
- scale as needed to finish sub 6min or faster for first set -
3 sets of:
8-12 stick crunches
je 20sec. Seitstütz (evtl. +Abd.)
je 8-10 palloff press (pro Seite)