Posterior chain & midline-
Every 2:00, for 12 Minutes- (6 rounds)
6+6 Suitcase Deadlifts
5-10 Atomic sit ups
***
Metcon-
12 AMRAP-
8 T2B
8 Box jump overs
8-16-24-32-40 DB snatch @22.5/15kg
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Gainz-
On a running clock-
0:00-12:00-
Build heavy 2 reps of the complex-
1 Deadlift + 1 Slow eccentric DL (5 seconds)
12:00-16:00– Rest & transition
16:00-31:00– EMOM-
– 5 Build 5 reps weighted chin ups
– 8 Dual DB RDL
– :40 total time of- Dual KB mixed carry (יד אחת אוברהד, יד שניה בסוטקייס)
31:00-32:00– Rest & transition
32:00-36:00– EMOM
8 Barbell biceps curls