Work up to a heavy weight for:
5 rep Bench Press
3 Chin ups
- im Wechsel -
8min AMRAP of:
6 pull ups
9 push ups
12 KBS (24/16kg)
100 band pull aparts
5 sets of:
3 Hang Snatches @ ~80%
4x 4 @ ~85%
rest ~2min
3 sets of:
6-8 pistols (each leg) - evtl. wtd. with KB
rest 45sec. after each leg
5 rounds of:
10 P. Snatch (42,5/30kg)
15 WB (9/6kg)
- 8min cap -
3 sets of
10-12 Partner Beinbeuger
then
3 sets of
Partner Hochstechen var.