Trainer Warmup 10 Min.
Skill: 3 Rounds of (Time 20 Min.)
Max. Reps. Bench Press @ 70% 1 RM or if you do not know your 1 RM press @ 50% Bodyweight.
immediately after that
Sprint Row 250m
Rest as needed 3-5 Min.
Death on the Minute:
Rack Thrusters 50/35kg
No Drops! Cannot pick up the bar before the „Rounds-Beep“!!!
Score: Rounds + Reps.
e.g. Death on the Minute on Power Cleans, Coverage starts @ Round 10! Both Finished 13 Rounds + 11Reps.