In 5-7 sets work up to a max weight for:
3 close grip Bench Press with 2sec. pause on chest (in sets of 3)
4 giant sets of:
5-8 (wtd.) strict pull ups
6-8 single arm DB-press (each arm)
16 alt. rev. lunges (KB in goblet pos.)
rest 1-2min after each set
In 10min work up to 90% (only if form is good) for Clean and Jerk
then
3-5x 1 C+J @ that weight
1. 15min to practice kipping ring MU
or
2. 6-10 sets of:
1-5 MU with 45sec. rest in between sets
6 rounds of:
3 Squat Snatches (70/47,5kg)
6 Front Squats (70/47,5kg)
9 T2B
- 10min cap -