1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
3 Deadlift
6 Deadlift
9 Deadlift
Work @RPE 8-9 for all sets.
5 rounds of:
10 alt. FR rev. lunges @70/45kg
12 Bar Facing Burpees
14 C2B
3 sets of:
6-8 rom. DL with controlled ecc.
rest by feel
6-10 single arm DB-Floor Press (each side - 1sec. hold at bottom pos.)
rest by feel
8min AMRAP of:
5-10-15-20... Air Squats
- 12cal Row after every round -
3 Sets of:
8-12 anchored AbMat Sit ups
20-30sec. swiss ball "stir the pot" (switch direction after 2-4 circles)
3 sets of:
6-8 lat. Box step downs (wtd. in goblet pos. - max. knee height - each side)
Rest 60sec.
8-12 DB-Bench Press @21X1
Rest 60sec.
6 rounds of:
10 T2B
8 DB-P. Cleans @2x22,5/15kg
6 Burpee over DB´s