4 sets of:
6-8 single arm KB press (each side)
rest by feel
3-5 Chin ups (heavy)
rest by feel
21-15-9
Sit ups
KBS (24/16kg)
Push ups
- 8min cap -
3 sets of:
15 Facepulls
30sec. pull apart hold
rest 30sec.
6 sets of:
3 tempo Close Grip OHS 3111
- Jerk from the front or back (depending on grip with) and go as close an you can with good form (max. Clean grip) -
start @ 60% of 1RM OHS and work up by feel
4x 7 @ 75%
rest ~2min
For time:
400m run
21 DL (85/55kg)
21 T2B
400m run
15 DL
15 T2B
400m run
9 DL
9 T2B
- 12min cap -
3 sets of:
6-10 single leg GHD hip ext. (each side)
10 palloff press (each side)
20m single arm Farmers walk (each side)