Work up to a heavy set of 5.
- In 5-7 sets of 5 -
Go every 2min for 10min (5 sets):
15/12cal row
12 Double KB-Front Squats (2x24/16kg)
9 T2B
- scale as needed to finish sub 1:30 for first set (not all out!) / A starts @0:00 B @1:00 -->total: 11min -
4x 12 Partner Beinbeuger YGIG
In 10min work up to a max single.
then
Every 20sec. for 5min (15reps)
1 Snatch @ 90% of 1RM
5x 5 @ 75-80%
rest ~2-3min
8min AMRAP of:
2 WB (30/20lbs - or high)
2 Alt. DB-Snatch (30/20kg)
4
4
6
6
...
3 sets of:
15-20 Hip ext. (1sec. pause at top)
20-30sec. L-sit (akkumuliert)