8 sets of:
P. Clean + Clean + Split Jerk
start @ first weight after empty bar and work up
15-12-9-6 of:
Front Squat (60/40kg)
C2B
- 6min cap -
For time:
5 C+J @ 80%
4 C+J @ 85%
3 C+J @ 90%
2 C+J @ 92,5%
1 C+J @ 95%
- 10min cap -
A) 12min to work on Ring Muscle Ups and Handstand walk
B) 4-6 rounds of:
2-6 Ring MU + 15m HS-walk
rest 60sec.
4 sets of:
6-8 rev. lunges (each side)
rest 30sec.
6-8 seated single arm DB-press (each side)
rest 30sec.
8-10 3-point DB-rows (each side)
rest 60sec.
5-7 sets of:
40m Farmers walk (with DB´s - YGIG with a partner)