5 Burpees + ME DU`s
6-8 DB rows in Push up position + 4-8 DB Push ups
4min of Side plank
40 Partner MB Russian twists
40 Partner MB Situps
8 sets of:
2 Split Jerks
start light and work up in weight
7min AMRAP of:
3 STOH (52,5/35kg)
30 DU´s
6 STOH
30 DU´s
9
30
...
Jump to split catch practice
4 sets
Pause jerk x 2
(2s pause in dip and in catch)
4 sets
Jerk x 1
30s tng pushjerks from floor
Bike or Row
2 rounds:
3min fast
1min easy
2min fast
2min easy
1min fast
3min easy
2min rest between rounds