Work up to a heavy set of 4 with 3 sec. ecc.!
- 5-7 sets in sets of 4 -
10min AMRAP of:
16 alt. DB-FR rev. lunges (2x22,5/15kg)
100m run
16 KBS (32/24kg)
100m run
3 sets of:
10 alt. V-ups
8 Tuck ups
6 Hollow rocks
20sec. Seitstütz (pro Seite)
15min EMOM
1.-5.min 3 Snatches @ 65%+
6.-10.min 2 Snatches @ 75%+
11.-15.min 1 Snatch @ 85%+
Work up to a heavy weight for:
3 Back Squats (5-7 sets)
then 1x ME @ ~85% of H3 (no more than 12)
8min AMRAP of:
3 Bar Mu
6 DL (100/70kg)
9 Bar facing Burpees
3x 12 Partner Beinbeuger YGIG
(Focus on ecc.!)