Warum up

RAZ DWA TRZY- trenujesz TY!

Strenght

Bench press
5x 1 @90% -> 1 RM

Wod

AMRAP 16 min

• 7x Dumbbell deadlift
• 7x Dumbbell hang clean
• 7x Dumbbell push press

W: 2x 15 kg, M: 2x 22,5 kg

Accessory Work

• 4x 50 sec Front rack contralateral carry @2x X kg
• 3x 8 Half kneeling landmine press @X ++kg
• 3x 12 Chest supported incline dumbbell row @2x ++X kg

Core 

30 sec ON / 20 sec OFF x 8

• Side plank

Video tutorial