Warmup:
– BearComplex
Strength: E90sec for 15´
– Clean and Jerk
*Set 1, 2, 3: 70, 75, 80%
*Set 4: rest
*Set 5, 6, 7: 75, 80, 85%
*Set 8 rest
*Set 9, 10 : 80, 85%
Strength: E3mom for 15´ a superset of
– Deadlifts : 10 – 8 – 6 – 4 – 2 deadlifts (start at ~60-65% and build each set to a heavy but smooth double)
– Strict Press : 8-10 Seated dumbbell shoulder press (wide elbow)
WOD: 15´Ladder (2,4,6,8…)
– Dumbbell Snatches Alt. 22.50 / 17.50 Kg
– Burpee C2B
– Dumbbell Goblet Squat 22.50 / 17.50 Kg