Build up a squatclean single in 10 min
Then every 15s for 4 min do 1 squatclean at ~ 70% of that single
4 sets (start first set easy and then build up)
5 single leg barbell DL right
30s rest
5 single leg barbell DL left
30s rest
5 half kneeling anti Rotation db press right
30s rest
5 half kneeling anti Rotation db press left
Rest 30s
Work up to a heavy Clean and Jerk Single (max 95%)
Then 3-5x1 @same weight
10min to work on Kipping HSPU (stay in the 3-5rep range/ work on cycle speed and maybe deficit)
During the 10min do 5 sets of 3 Hollow to arch rolls/side
- if sufficient in Kipping HSPU work up to max deficit for 5 reps -
6min AMRAP of:
3 Squat Snatch (60/40kg)
6 Bar Facing Burpees
9 C2B