4 sets of:
3x 6sec. on 10sec. off isometric towel Deadlift
rest 2min between sets
- use rest times to warm up for for part B -
3 sets of:
6-8 single leg DL @31X1 (each leg - wtd. with BB, 2xDB/KB, DB/KB in contralat. hand or backpack)
rest 30sec.
15-20 goblet squats / bearhug squats
rest 60sec.
4 sets of:
6-12 single arm Floor press (each arm) @ 21X1
rest 30-60sec.
10scap push ups + 8 blackburns + 10-15sec. Y-W-T´s
rest 30-60sec.
Every 20sec. for 2min (6 sets)
1 Snatch @70-75%
rest 1min
Every 30sec. for 3min (6 sets)
1 Snatch @80-85%
rest 1min
Every 40sec. for 4min (6 sets)
1 Snatch @85%+ by feel
Option with no Barbell:
12min EMOM:
1) 3 Drop jumps (from 30-40cm)
2) 5-10 expl. Pushups (rooting technique)
3) 10 RKC KB-Snatches (only one arm - other arm goes in next round --> total of 2 sets each arm) / or Hang DB-Snatches
3-4 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