Mo. 9. Sep.
a) mobility 3min
1:00 each
hand walk
scorpion
kneeling lat stretch
b) warm up 5min
2 rounds
200m row
10 push ups
10 ring rows
5 db swings / side
c) tempo strict press 12min
build to a heavy 3 rep press
5 sec negative
try to increase weight from 29.7.24.
d) conditioning 18min
on the 3:00 x 6
12 pull ups
300/270m row
12 db snatches 25/20kg
score is slowest round