Practice Bar MU in different progressions for 15 min
After each set do 10-15 doubleunders or attempts
1. 8-10 lateral boxjumps (reactive)
2. 4-6 clapping pushups
6 sets of:
5 P. Snatches (Drop and go)
start @ first weight after empty bar and work up in weight
7min AMRAP of:
9 T2B
7 Burpee over Bar
5 DL (100/70kg)
Backward medball throws Until each partner has 20 reps
4x 1 PS + 3 snatch Balance
4x 1 PS + 2 OHS
4x 1 PS + 1 hang squatsnatch or PS to OHS
4x 1 Powersnatch
6sets:
45/35cal Bike or 50/40cal Row
Every 10cal (4 times) do
20m KB push (1+2set)
25 DU´s (3+4set)
12 KB Swings (5+6set)
1min rest between sets