8 sets of:
P. Clean + Front Squat + P. Jerk
start @ ~50% and work up in weight
15-12-9-6 of:
DB-GTOH (2x 22,5/15kg)
BJ over (24/20'')
- 8min cap -
Additional 5-10min activating warm up for the whole group
4 sets of:
8 Front rack walking lunges (go heavy for all 4 sets! - good warm up!)
rest 60sec.
1-5 strict MU (scale to partner assisted strict MU or neg. MU for 1-3 reps/ 2-4 strict ring Dips with 2sec. pause in the deep bottom pos.)
rest 60sec.
3 sets of:
20 banded good mornings
rest 30sec.
10-12 single arm DB-row on bench (each side)
rest 30sec.
ME L-sit
rest 30sec.