BITTE FEEDBACK ABGEBEN - DANKE ^
With an empty bar, pause 3 sec overhead:
1. 2x5 Strict press
2. 2x5 Behind the neck strict press
3. 2x5 Push press
4. 2x5 Behind the neck push press
1. Push jerk
1.1 Find your daily 2RM. 3 sec pause in the receiving position.
1.2 Drop down to 90% and do 30 push jerks each with a 3 sec pause in the receiving position. Every 5 reps perform 30 sec hollow hold.
2. Ring rows
In between sets perform 30 sec plank hold.
For time - work in pairs:
80 WB, 9/6kg, 10ft
60 KB swings, 32/24kg
40 Pull ups Scale = Ring rows
20 Hand release push ups
100 DUs Scale = 200 Single unders
2 rounds for quality:
10 Windmills (10 each arm)
10 TGU (5 each arm)