6-4-2-2-4-6 Front Squats with 3sec eccentric @RPE 8,5 each set
4 sets of:
5 (wtd.) Chin Ups
Rest 30sec
5-8 half kneeling single arm DB Arnold Press (each side)
Rest 30sec
20 steps double KB Death March (10 steps each leg)
Rest 60sec
Work up to a heavy set of 2 @RPE9,5
4 sets of:
P. Jerk + S. Jerk (weak foot in front) + S. Jerk (strong foot in front) (2sec pause in each catch position) @~40-60%
Then 4 sets of:
Push Jerk + 2 Split Jerks @60-80%
Find a 4RM half kneeling single arm DB Strict Press (always start with weaker side)
After each set do 5 Pendlay rows (heavy)
- goal is to do 4-5 sets to find heavy weight
5-10min to practice HS walk
(if normal HS walk is good, practice walking over obstacle)