10 sets 1:30 on // 1:00 off
1. Amrap
8 double db hang power cleans (2x22,5/15)
8 T2B
8 db walking lunges (~ from Wall to Fence and back)(dbs in farmers pos.)
2. Amrap
2 burpees
2 shuttle sprints
4
4
6
6
.....
In 6 sets build to a heavy weight for:
5 Paused Deadlifts (2s pause 2" off floor / No TNG, no dropping, take bar down after each rep)
- RPR 9 for last set -
4 Giant sets of:
10-15 Goblet Cyclist Squats
8-10 lateral Lunges (KB in both hands btw legs) / side
6-10 Hamstring Walk Outs
6-10 Ring Body Saw
4 Sets of:
5-7 Sumo DL (with BB or 2xDBs)
60 sec. Rest
6-8 SA Floor Press/Each
60 sec. Rest
3 Sets of:
6-8 Side Lunges/ Side
8-10 Split Squats/Side
10-12 Body Row
30 sec. KB OH Hold/Side
30-60 sec. Rest