DB complex 3 SETS
4 strict press
3 push press
2 push jerk
1 split jerk
R + L
10 rounds for time
6 DB ground to overhead
12 goblet reverse lunge
30 dus/60 sus
FOR TIME
100 air squats
400m run
80 down ups
400m run
60 DB snatch
400m run
40 Single arm clean and jerk
400m run
20 thrusters
Single arm bench press
3x12 each side
rest 30 sec
5 close press ups
5 press ups with hands shoulder width
5 wide press ups
10-20-30
SA devil press
20-40-60
Lateral hop overs
Goblet Squat (pause for 2seconds at bottom)
4x15
For time
40 burpee
40 DB OH walking lunge
30 burpee
30 DB OH walking lunge
20 burpee
20 DB OH walking lunge
10 burpee
10 OH walking lunge
MIN 1 16 DB STEP UPS
MIN 2 10-15 HSPU/PRESS UPS
MIN 3 40SEC MAX DU/SUS/ OR PLYO STAR JUMP
MIN 4 20 SINGLE LEG V SIT UP
Split Squats
3x12 each side
DB Glute bridge
30 reps between sets
10-9-8-7..etc
DB hang clean each side
DB push press each side
DB goblet squat
Half kneeling arnold press
3x10 each side
Single arm bent over row
3x10 each side
3min work/2min rest x5
20 DB hang snatch
20 DB lunges
max burpees over DB
Split squats
4X10 each leg
3 sec down + 3 sec up
For time
10-20-30-40-50
DB push press
Air squats
Russian twist