26
11 '18
“KLAIN”
21min AMRAP
30 double unders
15 burpees
8 dumbbells box step overs 50/35 24/20
Legendary: Weight vest 20/14 + Zeus rope
Lite/Beginners
15min AMRAP
30 single unders
15 burpees
8 box step overs 24/20
Weightlifting W4D2
Hang power snatch (no drops)
3×2
Snatch (Drops allowed)
5×2
Snatch pulls @110% of 1RM (no drops)
4×2
Front squats
5×2 *5sec pause at bottom
Accessory work
Shoulder of steel
Arnold press 3×10
Weightlifting
30 pvc split jerks
Gymnastics
3 sets of max strict pull ups
Core
Ring support L-sit hold 3x15sec
