Work up to a heavy weight for 6-8 DB-Bench Press (about 5 sets)
- 3 heavy Chin ups after each set -
21-15-9 of:
Strict HSPU
Russ. KBS (32/24kg)
- 7min cap -
Clean and Jerk Ladder for time:
5x 85/55kg
4x 100/65kg
3x 110/70kg
2x 120/75kg
1x 125/77,5kg
- 10min cap -
scale weights as needed so the last rep is around your 1RM
7min AMRAP of:
1 P. Clean (85/55kg)
2 Bar facing Burpees
2 P. Cleans
4 Bar Facing Burpees
3
6
3 sets of:
20-30 banded leg curls
10-15sec. L-sit + 4-8 strict leg raises
10 blackburns + 10 scap push ups