Monday 07.11.2016


L1) 4 Rounds

7 Deadlifts

7 Front Squats

7 Push Jerks

Scaled) 7 Rounds

7 Sumo Deadlift Highpull 75/55

7 Front Squats

7 Push Jerks

Rx) "7UP"

10 Rounds

7 SDHP (95/65)

7 Front Squats

7 Push Jerks

CompTrain) 1) Snatch, 1x4 at 60%

1x4 at 65%

1x4 at 70%

2x4 at 75%

2) Back Squat, 1x4 at 60%

1x4 at 70%

1x4 at 75%

2x4 at 80%

3) "7UP"

4) Muscle ups, novice 30x1

intermediate 16x2

advanced 10x3

ninja 8x4


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