Back Squat

4x 4 @ ~85%

Front Rack reverse lunges - palloff press

3 sets of:
12 alt. FR rev. lunges
rest as needed
10 palloff press each side during rest

Accessories

3 sets of:
10-12 DB rom. DL (2xDB)
10-15x Hochstechen + 10-15 Hollow rocks

Clean

Find heavy weight for:
P. Clean + H. Clean
Not Max. No fails!

Back Squat

Work up to 5RM or 3RM (add 1-5kg from last week)

Conditioning

For Time:
1200m run
20 alt. KB rev. Lunges (2x 20/12kg)
20 Target Burpees (6“)
20 Pull ups
800m run
15 alt. KB rev. Lunges (2x 20/12kg)
15 Target Burpees (6“)
15 Pull ups
400m run
10 alt. KB rev. Lunges (2x 20/12kg)
10 Target Burpees (6“)
10 Pull ups
- 24min cap -

Accessories

3 sets of:
8-10 single leg. DB Rom DL (single arm)
Rest 60sec