Work up to a heavy set of 2 (H2)
then
1x ME @ 80% of H2 (max 12)
10, 8, 6, 4, 2
Squat Clean (70/47,5kg)
Def. HSPU (4/2'') - scale: height, 5-4...1 Wall climbs, Box HSPU, Push ups
- 12min cap -
Work up to a max Double TNG Snatch in 10min
then
1min ME @ 90% of 2RM
rest 1min
1min ME @ 80% of 2RM
7x 3 @ ~ 85%
go every 90sec.
8min AMRAP of:
3 DL (100/70kg)
15 BJ over (24/20'')
6 DL
15 BJ over
9
15
12
15
.....
3 sets of:
10-12 Partner Beinbeuger (focus on ecc.!)
10 alt. singe leg V-ups 8 tuck ups 6 Hollow rocks 10m seal walk