For Time:
400m run
40 single arm DB STOH (22,5/15kg)
30 alt. DB Snatches
20 DB Goblet Squats
10 strict Pull Ups
800m run
10 strict Pull Ups
20 DB Goblet Squats
30 alt. DB Snatches
40 single arm DB STOH
400m run
(20min cap)
4 sets of:
5 Tempo Front Squats (40X1) @RPE 8 each set
Rest 30-60s
6-10 half kneeling SA KB Strict Press / side
Rest 60-90s
3 sets of:
6-8 B-Stance BB Rom. DL / side
8-10 SA KB OH reverse Lunges (scale to FR position)
8-10 single arm Ring Rows / side
Rest 60s
Intervalls 5 Min ON/ 3 Min OFF
1. Row 400 m
60 sec. Dead Bugs
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2. Row 400 m
60 sec. Wall Sit
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3. Row 400 m
60 sec. Ring Rows
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4. Row 400 m
30 sec. KB Bottom Up Press/ Each side
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5. Row 400 m
30 sec. Single leg Rom. DL (light KB contralat.)
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