Weighted chin up 8 x 3

• every 90 sec. start moderate weight and increase weight!
• (tempo x33)pull fast,hold 3 sec on the top and lower 3 sec.

on the min for 8 minutes

• 20 DU + 8 db snatch ( light weight,alternated hands)
• 30 sec. L-hang (knees up)

rest 2 min

on the min for 8 minutes

• 12 box over jump (60/50cm) + 8 kb american swings (light weight)
• 30 sec. russian twist w/plate