5, 4, 3, 2, 1, 1, 1
work up in weight (no TNG)
For time:
100 DU´s
50 WB (9/6kg)
40 T2B
30 P. Cleans (52,5/35kg)
20 Single arm DB-STOH (35/25kg)
- 11min cap -
Find max weight for:
H. Snatch + 2 Snatches
5x 3 (add weight from last week - 1-5kg by feel)
Bike:
In Teams of 2:
2 rounds:
6x 10sec. on 20sec. off
(rest while partner does 6 sets)
then
4x 20sec. on 10sec. off
(rest while partner does 6 sets)
- try to go all out for each set -
3 sets of:
8-12 GHR
10 palloff press (each side)