- 5 Chinups
- 5 Strict Press
- 30s Hollow Hold
Rest 90s
- 10 - 15 Ring Rows
- 10 - 15 Pushups
- 30s Side Plank / Side
- 20m KB FA/FR Carry / Side
Rest 90s
Work up to a max weight for:
2 Strict Press with 1sec. pause at forehead
3 sets of:
8-10 3-point DB-rows (each side)
rest 60sec.
6-8 single arm DB-Bench press (each side)
rest 60sec.
For time:
12 P. Snatch (52,5/35kg)
9 C2B
15 Bar facing Burpees
9 P. Snatch
18 C2B
15 Bar facing Burpees
6 P. Snatch
27 C2B
15 Bar facing Burpees
- 10min cap -
3 sets of:
10-12 DB-Hammer Curls
8-12 KB-skull crushers
rest as needed between movements (as less as possible)