3-4 rounds of:
30 WB (9/6kg)
50 DU´s
20 T2B
50 DU´s
10 single arm KB-squat cleans (32/24kg - 5 each arm)
10 single arm KB-STOH (32/24kg - 5 each arm)
(5min cap - scale as needed to finish sub 5min)
- rest 3min between rounds -
only do the 4th round if you are still no more than 30sec. slower than fastest round
6 sets of:
P. Clean + below knee clean + pause Front squat (2sec.) + Split Jerk
@65%+ (max 85% but no fail!) or 3rd weight after empty bar +
3 sets of:
5-8 heavy BB Thrusters (from floor) - scale to heavy DB´s if position is not reasonable for BB
rest 30sec.
5-10 reps of: Hollow rocks + alt. V-ups + tuck-ups + pike leg lifts
rest 30sec.
6-8 single leg DB-rom. DL (ipsilat. side - each side)
rest 60sec.
6 Sets of:
4 Front Squats @RPE 7-8
30-60 sec Rest
6-8 3-Point DB Row/Each
30-60 sec Rest
3 Sets of:
10-12 SL-DL
8-10 elev. Push UPS
30-60 sec Rest