For time:
200 DU´s
100 WB (9/6kg)
80 alt. DB-Snatches (22,5/15kg)
60 Burpee over DB
40 C2B
20 single arm KB-Hang squat cleans (32/24kg)
- 20min cap -
3 sets of:
10 Hollow rocks + 10 tuch-ups
band pull apart var.
Activation warm up for the whole group
In 5-7 sets work up to a heavy set of:
5 def. DL (2'' - no TNG) --> RPE 9,5
3 sets of:
6-8 Bulg. split squats with 5sec. ecc. (DB´s in hands)
rest 45sec. after each leg
3 sets of:
6-8 TNG stirct Press @ ~ RPE 9 for all sets
rest 30-60sec.
6-8 Pendlay rows
rest 30-60sec.