4 sets of:
6-8 Half kneeling single arm Press (each side)
Rest 60sec
6-8 3-point DB row (each side)
Rest 60sec
For Time:
50 double KB Thruster (2x20/12kg)
*EMOM 5 Burpees starting @0:00
(TC 6min)
3 rounds of:
20sec ring row hold
20sec hollow hold
20sec star plank hold (each side)
Rest 60sec
- Clean Lift off (below knees)
- Paused Clean Pull (above knees)
- Low Hang Squat Clean
- Front Squat
(TC: 10 Min)
- Low Hang Squat Clean
- Front Squat
- Paused Clean Pull
- Clean Lift off
(TC: 8 Min)
- Strict Press --> Jerk Dip Squat
- Push Press --> Jerk Drive
- Push Jerk --> skip
- Split Jerk --> 1RM
(TC: 15 Min)