Reverse Lunges

Find a heavy set of 10 alt. Front rack reverse lunges

Accessories

4 sets of:
15 DB-Front Squats (2x DB´s in FR) - fast
10-15x Hochstechen

Accessories

3 sets of:
8-12 rom. DL
8-10 tall kneeling palloff press (pro Seite)

Finisher

2 sets of:
1min ME cal Bike
rest 2min

Snatch

5 sets of:
3-stop Snatch (paus for 2 sec. at 2" off floor, knee and mid thigh) + pause Snatch (2sec. at knee) + Snatch (3sec. pause in catch)
@ 70-75%

Back Squat

Find a mod./heavy set of 6 reps

Conditioning

Row:
1min on 1min off for 20min

Accessories

3 sets of:
8-10 lat. Box step ups (pro Bein)
8-12 GHR
1x Durante Core