Trainer Warmup 10 Min.

Skill: Push Press 15 Min.

Competition: 3-3-3-3-3 No Drops!

Fitness: choose a moderate weight and work on the „drive through your hips“ 10-10-10

then Rob M.´s

4 Intervals  3 minutes work 3 minutes rest
400m Run
15 Push press 50/30kg
Max reps toes to bar

Score: Toes 2 Bar Total Reps.

Fitness:

4 Intervals  3 minutes work 3 minutes rest
400-300m Run
15-10 Push press 40/20kg scale as needed
Max reps toes to bar or Knee Raises.

These are 4 Sprint!!! Intervals.
You get full recovery after each interval so hit it hard. If you do not get 1 T2B shorten the run and the Press Reps.

For everyone who is doing Reini´s Sports research test you may take a look at death on Power Cleans. Look for rhythm=bar speed and rest strategy. The grip should not be a limiting factor, use your hook grip as long as possible especially in Round 1-7. Depending on your strength try to keep the Reps unbroken as long as possible. Then break them into chunk until you get to the point where it becomes a fight for life. Give it all you got, we represent CrossFit Salzburg in this Research!