Warum up

RAZ DWA TRZY- trenujesz TY!

Strenght

Back squat
3x 2 @85% -> 1 RM

Weightlifting

Every 90sec x 9
2x Squat snatch @70% -> 1 RM

Wod

Amrap 12 min 

• 10x Front rack dumbbell squat
• 10x Burpees
• 10x Dumbbell push jerk

W: 2x 10 kg, M: 2x 15 kg

Accessory Work

• 3x 20 Kettlebell death march @2x X kg
• 15-12-10 x Dumbbell curl @2x X ++kg
• 15-12-10 x Dumbbell crush press @2x X ++kg

Video tutorial