Every 5 min for 25 min do
50 doubleunders
20 russ. KBS (24/16)
16 SA KB frontsquats
12 SA KB STOH
50 doubleunders
Scale to finish first set sub 3.30!
3 sets of:
10-12 BB rom. DL
rest 30-60s
10-12 DB Bench Press
rest 30-60s
ME Ring Rows (feet elevated)
3 Giant sets of:
10-15 Goblet Cyclist Squats + 10-20s loaded stretch on last rep
ME DB Curl to Arnold Press (Goal is 10-20reps)
into ME bent over reverse fly's (1,25-5kg plates)
Rest 60s
In 8min find a heavy single for:
P. Clean + P. Jerk
- after 2 fails at same weight you are done -
In 8min find a heavy single for:
S. Clean + S. Jerk
- after 2 fails at same weight you are done -
4 sets of:
3 Clean Pulls @~110%
30s double KB Squat hold