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