4 sets of:
6-8 single arm DB Floor press (each side)
rest 30sec.
8-10 KB Chinese rows (each arm)
rest 60sec.
For time:
21-15-9 of:
T2B
KBS (24/16kg)
Push ups
- 8min cap -
3 rounds of
10-12 Ring rows
je 10-15sec. Y-W-T hold
8x 2
start @ 60% and work up to a heavy double
work up to a heavy set of 5 in sets of 5.
(6 sets)
3 sets of:
5 reps
rest 60sec. between legs
For time:
8-6-4-2
P. Snatch (60/40kg)
Mu
- 7min cap -
3 sets of:
20-30m single arm Farmers walk (heavy - each side)
20sec. palloff hold (each side)