4 sets of:
10-15 rev. lunges (use DB´s/KB´s in hands, backpack on back or BB in back rack)
rest 30sec. between legs
20min AMRAP of:
10 alt. DB-Cleans / russ. KBS / sandback GTS
10 push ups
15 air squats
10 plank to high plank
20 high knees
For 10 min practice Handstand walk outside if possible
Alternative: Practice (wall supported) shoulder taps in sets of 10-20
8-10 sets of:
pause P. Snatch (2sec. pause at knee) + H.H. Snatch + Hang Snatch
- start @ first weight after empty bar and work up by feel (not max!) -
Alternative with no Barbell:
Every 3min for 12min (4 sets)
4x5 RKC KBS (go every 30sec.)
6 sets of:
4-6 tempo Frontsquats @ 31X1 (+3-7% from last week)
rest 90s
Alternative:
6 sets
4-6 weighted pistols @ 31X1 each side (go heavier or 1-3 more reps than last week)
rest 45s between legs
(use DB/KB/loaded Backpack)
6-10 sets of:
X Strict HSPU
rest 30s
- add 1-2reps from last week if you finished 10 sets, otherwise to more sets with the same reps -