0.00-5.00
For time
21-15-9
Pushups
SA DB hang powercleans (30/20)
7.00-12.00
15-12-9
T2B
SA DB GTOH
14.00-19.00
9-6-3
Bar muscleups/c2b/Kipping/strict/bar rows
SA DB devils press
Go really hard in each separate wod!
3 sets of:
8-10 Bulg. split squats (each side - KB‘s/DB´s in hands / controlled tempo ~2010)
rest 30-60sec.
6-10 bent over BB rows (sup. grip - controlled tempo/form!)
rest 30-60sec.
4 sets of:
8-12 DB-Floor press @ 31X1
rest 30sec.
10-12 split stance 3-point DB-rows (each side)
rest 30sec.
40sec. ME Goblet squats (keep tension and focus on quads!)
rest 60sec.
Do 4 sets @ 65%+ (not max!)
1 powerclean (2s pause in catch)
1 squatclean
1 jerk (2s pause in catch)
5 sets (stay moderate in weights)
2 OHS (2s pause in bottom)
Rest 60s
3 sets
10-12 3-point DB rows each side
4-6 barbell rollouts
Rest 60s