12min AMRAP of:
12 single arm Front Squats
12 DB facing Burpees
3 sets of:
20-30 sec. iso. split squat hold
into 8-12 split squats
rest 45 sec. between legs
5 sets of:
5-8 push ups @42x1
8-12 bent over rev. flys (1 sec. hold at top) + 20 sec. W-hold
rest 60 sec.
3 sets of:
6-12 glute bridge walk outs
15 sec. single arm marching in each pos.: OH-FR-Farmers (each side)
EMOM 10:
1 Clean and Jerk
Start at 65% and work up by feel, no fails!
Alternative without Barbell:
6-8 sets of:
2 single leg counter movement jumps into single leg landing / side
5 banded Push ups or plyo Push Ups (if you have a band put it around your back and accelerate as fast as possible against the band)
Rest at least 90s btw sets to keep power high
3 Giant sets of:
8-10 rear foot supported Single leg DL with DB/KB in contralateral Hand
8-10 DB/KB Pullovers
20 ballistic single DB/KB Cossack Squats
30s single arm DB/KB OH Marching / side
Rest as needed btw exercises
Accumulate 100 banded Curls + 100 banded tricep extension (split up as needed)