4 sets of:
3 single leg vertical jumps (each leg)
- set 1+2 2-foot landing, set 3-4 1-foot landing -
In 12min 10 sets of:
3 P. Clean and P. Jerks (Drop n go)
start @ first weight after empty bar and work up
3 sets of:
6-8 single leg rom. DL with 2 DB´s (each leg)
10-15sec Copenhagen plank (each side)
8-12 facepull + ext. rot.
In 5-7 sets work up to a heavy set of 2 in sets of 2 - RPE 9.
Every 90sec. for 12min (8 sets)
3 Power Cleans (Drop n go) @ 65%+
In 5 sets work up to a heavy set of 4 strict press (RPE 9)
- do 8-12 3-point DB-rows on each side before every set -
then
1x ME TNG P. Press @ H4 - no fail!
5-10min to work on HS-walk
or
max distance in 5min anyhow