8 sets of:
3 reps
go every 90sec. (12min)
- heavy across all sets (not max!!) -
4 rounds of:
30sec. ME cal Bike
rest 15sec.
30sec. ME (heavy) ring rows
rest 15sec.
30sec. ME Par. facing Burpees
rest 60sec.
- total: 11min -
3 sets of:
15 band pull aparts
je 10-15sec. Y-W-T hold
rest 30sec.
Work up to a heavy triple for the day.
(not max!)
4 sets of:
3 reps @ 90% of 1RM Snatch +
4x 8 (TNG)
@ 65% + (by feel - 2RIR)
3 sets of:
10-12x Partner Beinbeuger (YGIG)
6-10 strict leg raises
20 band pull aparts