Every 3min for 27min (9 sets - or 3 rounds):
1. 20/15cal Bike
20 T2B
2. 20 single arm DB-Thruster (22,5/15kg - 10 each arm)
25/18cal row
3. 2 rounds of:
10 Burpees 12 BJ over (24/20'')
Clean and Jerk warm up for the whole group
8 sets of:
Clean + 2 Jerks
@ 65%+ (no fail!)
In 5-7 sets work up to a max set of:
2 DL 1sec. pause just below knee on way up (no TNG)
- RPE 9,5-10 for last set -
(für Classics nur RPE 8-9)
3 sets of:
8-10 lateral Box step downs (each side)
rest 60sec. between sets
3 sets of:
10-15 pike leg lifts
10-15 Hollow rocks
10-15 tuck-ups
rest 60sec.