Every 90s for 7 sets build up
2 reps of a 2-stop deadlift
(2s Below knee // 2s above knee)
3 sets
10-12 double kb sumo stiff legged DL
30s double kb FR squat hold (heavy)
Rest 90s
Amrap6 for quality
15m each as an unbroken set
1. double kb Overhead carry
2. double kb Front rack carry
3. double kb Farmers carry
Build up a heavy set in 10 min
1 snatch deadlift
1 snatch pull
1 snatch
(In all parts to a slow 1st pull)
----> 3x1 @ heaviest weight
Build up a heavy set of 2 backsquats in 10 min
------> 3x1 @ heaviest weight (44X1)
Reverse lunge to box stepup (small box)
3 sets with kb in farmers position
6-8 each leg
rest 60sec between legs
Amrap10
10 heavy/high wallballs
10 boxjump overs
20 doubleunders
3 sets
6-8 GHR
6-8 ring body saws