Every 3 min for 6 min
400 run
Into
Every 3 min for 12 min
10 alt. SA devils press (22,5/15)
15 T2B
20 gobletsquats (22,5/15)
Into
Every 3 min for 6 min
400 run
3 sets of:
3 Back Squats with 3sec. ecc.! @ RPE 8 for first set then stay at this weight
rest 60sec.
5 single arm DB-P. Press with controlled ecc.! (each side)
rest 2min
3 sets of:
10-12 3-point DB-rows (each side - rack supported)
rest 30sec.
8-10 single leg DB-rom. DL (each side - contralat. side)
rest 30sec.
8 sets of:
2 Snatches @ 65%+ (no fail!)
4 sets of:
P. Clean + P. Press + P. Jerk (2sec. hold in catch) + Split Jerk (2sec. pause in dip)
@ same weight across all 4 sets (go for a weight the Push Press is challenging with)
3 sets of:
16+ Gorilla rows
6-10 Ring body saw
rest 60sec.