4 sets of:
16 alt. FR rev. lunges (BB in rack)
rest 30sec.
6-8 DB-Bench Press @31X1
rest 30sec.
8-12 (feet elev.) Ring rows
rest 30sec.
21-15-9 of:
Russ. KBS (32/24kg)
Goblet Squats (32/24kg)
Burpees
- 8min cap -
Clean and Jerk warm up for the whole group
work up to a heavy single Clean and Jerk for the day.
Only keep on working up if form is good - stop if you fail a weight twice - !
Work up to a max DL for the day.