4 sets of:
5 Bench Press
rest by feel
8-10 bent over BB rows (sup. grip)
rest by feel
For time:
75 pull ups
50 KBS (32/24kg)
- 7min cap -
scale: reps, weight and to ring rows
"Bulletproof shoulders"
8 sets of:
2 P. Snatch
start @ 50% and work up by feel (not max!)
5x 5 @ 85%
rest ~3min
3 sets of:
5 Hang Snatch pulls @ ~90% of 1RM Snatch
rest 60sec.
3 sets of:
8-12 GHR
10 Hollow rocks
10 V-ups
10-15m seal walk
6-10 (high box) step downs (each side)