Every 5min for 25min (5 sets):
40 lateral jumps over DB/KB/backpack
20 alt. DB-Snatches (10 KB Snatches each arm or sandback snatches)
20 Goblet Squats
20 Push ups
- scale reps as needed to finish consistent sub 3min and so you can handle the volume -
Every 20sec. for 2min (6 sets)
1 Clean and Jerk @70-75%
rest 1min
Every 40sec. for 4min (6 sets)
1 Clean and Jerk @80-85%
rest 1min
Every 60sec. for 6min (6 sets)
1 Clean and Jerk @85%+ by feel
Option with no Barbell:
12min EMOM:
1) 5 reactive CMJ
2) 5-10 expl. Pushups (rooting technique)
3) 10 RKC swings
3 giant sets of:
6-10 single leg rom. DL (use single or double DB/KB - each leg)
15-20 band pull aparts (or bent over rev. flys)
8-12 lat. box/chair step ups (each side - not weighted)
20-30 banded Triceps push downs (or desk triceps ext.)
10-15 BB curls (or banded/DB/KB)
rest 1-2min