Maximal Strength

Back Squat

Every 2:00 x 5

1 back squat, 95%

Functional Building

3 Rounds:

(in teams of two, working 1:1)

10 RDL

20 Hollow rocks

Notes: After building up to a 95% back squat, you will have 18min. to complete both elements, maximal strength and functional building.

Endurance

Death by:

10m Shuttle Sprints

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Weightlifting Class

Clean & Jerk

3 / 2 / 1 / 1 / 1 / 1

70/75/80/85/80/70

Clean Shrug

5×5, 110%

3*10 z press (sitting on the floor and press with kb)

Accessory

50 facepulls