E2MOM for 10min (5sets) :
4 Tempo Front Squats (Tempo 42X1) @~60-70% of 1RM
3 sets of:
1x Kettlebell Complex:
5 single leg Deadlifts
5 reverse Lunges (KB in FR)
5 Single arm Front Squats
Rest 30sec then other side
Then rest 60sec before next complex
In Teams of 2:
Max cal row in 6min:
Partner 1 rows
Partner 2 does 1 lane Bear Crawl (back and forth)
15 min to work on:
Split Jerk x 3 reps
(3 sec. pause in catch position)
(choose weight that challenges you but allows „perfect“ form and focus on proper technique!)
15 min to work on:
Power Clean
+
Hang Power Clean (right above knee cap)
+
High Hang Power Clean (mid thigh)
(2 sec. pause in each catch position)
(choose a weight that challenges you but allows you to move with „perfect“ form and to focus on fast hip/knee extension and speed under the bar!)