Amrap20
20 db deadlifts (2x22,5)
200m run
20 db hang pc
200m run
20 db Frontsquats
200m run
20 db stoh
200m run
4 sets of:
4-6 rom. Deadlifts (3s ecc.)
Rest 60s
4-6 DB Bench Press
Rest 60s
- work heavy on both exercises -
3 Giant sets of:
6-10 DB/KB Pull Overs (lean with back against bench and keep hips down)
3-8 (wtd.) strict Pull Ups (2-3 neg. ~5-10s / feet supported)
6 rev. Lunges (DB's in Farmers Position) / side
Rest ~60s
6 sets of:
Clean Pull
Clean
Hang Clean
- @70%+ -
10 sets of:
1 Snatch Balance
- find a heavy weight over the course of 10 sets -