4 sets of:
4-6 strict pull ups (heavy - evtl. wtd.)
8-12 Ring rows
rest 90sec.
3 rounds of:
1min ME Bike
1min ME Push ups
1min ME KBS (24/16kg)
rest 1min
5x 2 Hang Snatches @ ~ 85-90%
work up to a heavy set of 4.
- 5-7 sets total -
3 sets of:
6 reverse lunges (Barbell in back rack)
rest 60sec. between legs
3 rounds of:
5 Squat Cleans (100/65kg)
20 T2B
- 8min cap (scale load and reps as needed) -
Accumulate 1min in L-sit
then
3x 30m Double KB-FR-walk (with a partner as YGIG)