Reverse Lunges

work up to a heavy weight for:
8 alt. reverse lunges (BB in back rack)

KB-Front rack Squats

3 sets of:
20 Double KB -Front rack/ Goblet Squats
rest 90sec.

Accessories

3 rounds of:
8-12 Stick crunches
20m single arm KB-Front rack walk + 20m single arm KB-Farmers walk (each side)
10-12 Partner Beinbeuger

Clean and Jerk warm up

Coaches warm up for Clean and Jerk

Clean and Jerk Complex

Every 90sec. for 12min (8 sets):
Clean + pause Front Squat (3sec. on bottom) + 3 Split Jerks (1. 2sec. pause in dip, 2. 2sec. pause in catch 3. no pause)
start @ 65% of 1RM and work up in weight by feel (maximum 85%!)

Deadlift

work up to a max weight for:
2 DL with 2sec. pause 2'' off the floor (good form!!)
- no TNG -

Farmers walk + Cossack Sqauts + L-Sit

3 sets of:
80m KB/DB Farmers walk
6-8 Cossack Squats with single KB in Front rack on contral. side (each side)
10-20sec. L-sit