12min to work through for quality:
10-15m HS-walk
5-10 T2B (rhythmic)
2-3 rounds of reactive plate jumps (around the clock - 1 round is 4 jumps)
4 sets of:
5-8 (wtd.) single leg squats/Box step downs (each side - weight only if you have full ROM)
rest 30sec.
6-8 seated single arm DB-Press (on Box - each side)
15 Facepulls
rest 60sec.
Clean and Jerk warm up for the whole group
5 sets of:
2 Hang Clean and Jerks
@80%+ (max 90%)
3 sets of:
8 Front foot elev. (2'') Split Squats (each side - DB´s in hands)
- rest 45sec. between legs / 2-3 ramp up sets of 6 reps each side -
3 sets of:
6-8 rom. DL (to just below knee)
rest 90sec.
- 2-3 ramp up sets of 6 reps -
21-15-9 of:
P. Snatch (42,5/30kg)
T2B
WB (9/6kg)
- 7min cap -