5 weighted Straight arm side plank rotations
10m Banded one Arm OH walk (with Partner 12/8kg KB)
10sec L-hang
ME Ice Cream makers on rings
3min of Burpees
2min of Air Squats
1min of Sit ups
10min EMOM
2 P. Snatch
start @ ~60% and work up
8min AMRAP of:
3 HSPU
3 DB-Cleans (2x22,5/15kg)
6
6
9
9
...
Practice tall jerks and jerk balance with light weights in sets of 3
Find 1 Rm
100 shoulder to overhead for time @ 40-45% of 1 Rm (each time you drop do 5 airsquats/TC 8 min)
2 sets:
Bike or row:
3min running
2min Burpees
1min row/ bike
1min rest after 2 sets
2sets:
3min row/bike
2min running
1min Burpees
1min rest after 2 sets
2sets:
3min Burpees
2min row/bike
1min running
*pace description
3min easy pace
2min moderate pace
1min fast pace
Knees and calves
Shoulder and shoulders