Weightlifting
Snatch, Clean, Jerk alternating
Back Squat
Back squat
– find a heavy set of three in 12min
Walking lunge
E3MOM
barbell behind the neck walking lunge
3 x 6-8 + 6-8
- leave two reps in the tank
Advanced can do front rack walking lunges with barbell
Quality work
3 rounds for quality
40m heavy sandbag carry/ kb front rack carry
12 ring push up
10-15 hollow rock