3 sets of:
10 Front foot elev. Split Squats (DB´s in hands - each side - 4" elev.)
rest 30-60sec.
8-12 DB-Bench Press @ 31X1
rest 30-60sec.
10-12 3-point DB-rows (each side - on Box)
rest 30-60sec.
For time:
42-30-18
WB (9/6kg)
21-15-9
H.P. Cleans (42,5/30kg)
- 8min cap -
Clean and Jerk warm up for the whole group
5 sets of:
Hang Clean (just above knee) and Split Jerk + Hang Clean (just below knee) and Split Jerk
@ 70-80% (if form is really good max. 85%)
- drop bar after first jerk -
In 5-7 sets work up to a max set of:
5 banded DL (no TNG! - green/blue Rogue bands)
- RPE 9,5-10 for last set -
3 sets of:
6-8 side lunges (in place - KB holding between legs - each side)
rest 60sec. after both legs
3x 10-15 kneeling banded crunches
then
1x pallof ABC (each side)