Every 2min for 12min (6 sets)
3 Front Squats @ ~80%+
5 rounds of:
12 alt. FR rev. lunges (52,5/35kg)
9 Pull ups
6 P. Cleans (52,5/35kg)
- 10min cap -
3 rounds of:
10 Partner Beinbeuger (Fokus auf exz.)
8 palloff press (each side)
4 sets of:
6-8 strict (def.) HSPU
rest 60sec.
8-10 single arm DB-row (one hand on bench supported - don´t go too heavy, work with good form and controlled)
rest 60sec.
3-4 sets of:
100 DU´s (max 1:30)
20 OHS (52,5/35kg)
20 C2B
20 Bar facing Burpees
rest 4min after each round (scale as needed to finish sub 4min - go hard!)
- if your time drops more than 30sec. compared to the fastest round, wrap it up after 3 sets -
Crossover Symmetry - Strength