Three attempts for max distance.
Find max weight in 12min.
4 rounds of:
15 WB (9/6kg)
12 alt. DB snatches (22,5/15kg)
9 T2B
- 9min time cap -
activation warm up for the whole group
In 5-7 sets work up to a heavy set of:
5 DL with 3sec. pause 2'' from floor (no TNG) --> RPE 7
3 sets of:
10 Bulg. split squats @ tempo 2020 (2xDB in hands)
rest 30sec. after each leg
4 sets of:
6-8 single arm KB-press (each side)
rest 45sec.
8-10 bent over BB rows (sup. grip) with 2sec. hold at top position
rest 45sec.