4 sets of:
4-6 strict (def.) HSPU (scale with: ROM, negatives or seated DB-press for 6-10 reps (on Box))
rest 30-60sec.
8 single arm DB-row (bent over - one hand on bench / each side)
rest 30-60sec.
10min AMRAP of:
8 Push Press (52,5/35kg)
10 C2B
12 BJ (24/20'')
Work up to a max single Snatch in 10min
then
5min EMOM
3 P. Snatch @ 85% of 1RM (Drop n go)
10min EMOM
1 Back Squat @ 85%+
7min AMRAP of:
2 P. Snatch (35/25kg)
2 alt. pistols
4 P. Snatch
4 alt. pistols
6
6
...
Akkumuliere im Wechsel:
20-30 strict leg raises (kontrolliert!)
100 banded leg curls