Bench Press

In 5-7 sets work up to a heavy set of:
4 Bench Press with 3sec. ecc.!
- RPE 9,5 for last set, no fails! -

Goblet Squat

3 sets of:
15 Goblet Squats with tempo 3010
rest 90sec.

Accessories

3 sets of:
5-8 strict Chin ups
8-12 bent over DB rows (45° ellbow)
15 band pull aparts
rest 60sec.

Olympic Lifting warm up

Snatch warm up for the whole group

Snatch

6 sets of:
Hang Snatch (2sec. pause in starting position) + below knee Snatch (2sec. pause in starting position) + Snatch (2sec. pause at catch)
@ 65% + (maximum 80%)

Lunge

4 sets of:
10 alt. reverse lunges (DB´s in hands - heavy!)
rest 1-2min
- all sets at RPE 8-9 -

Leg Curls

3 sets of:
10-12 plate leg curls
rest 60sec.

Carrie

6-8 sets of:
15m heavy BB Front rack carry (YGIG with a partner)
- start @ ~ 60% of 1RM Front squat and work up -