13.06.2017

1)

4 Sets

30 m KB Overhead Carry 

Rest as needed

 

2)

4 Sets

60 m KB Front Racked Carry

Rest as needed

 

3)

4 Sets

120 m KB Farmers Carry

Rest as needed

 

4)

3 Sets

10-12 strict Pullups (add weight if possible)

60 seconds Rest

10-12 strict Tempo Ring Dips @ 2111

60 seconds Rest

 

°°°°°

 

Advanced

1)

Power Clean & Power Jerk

Find your daily 1 RM

 

2)

Clean & Jerk

Find your daily 1 RM

 

3)

Power Clean - TnG Clean - Push Jerk - Split Jerk

Find your daily 1 RM

 

4)

Row

5x3 min 

Rest 1 min

 

5)

3 Sets

10-12 strict Pullups (add weight if possible)

60 seconds Rest

10-12 strict Tempo Ring Dips @ 2111

60 seconds Rest