6 sets of:
10 alt. Front rack rev. Lunges
work up in weight
4 sets of:
30sec. ME KB-FR Squats
rest 30sec.
3x 10-12
rest 60sec.
3 sets:
10-12x Partner Seitstütz (pro Seite)
10-15 Hollow rocks
20-30 Med. Ball rot. (6/4kg - fast)
6 sets of:
pause Clean (2sec. at knee) + Hang Clean
start @ ~ 60% and work up to find max weight
3x --> 20 reps @ last weeks weight or +2,5/5kg
rest 60sec. (fast tempo)
25min AMRAP of:
300/250m row
10 Burpee BJ over (24/20'')
20 DB H. Clean and Jerks (10 re, 10 li - 22,5/15kg)
3 sets of:
12-16 alt. rev. lunges (+DB´s in Farmers pos.)
8-12 rom. DL
10-20 GHD sit ups