double under practice

4 x 8 im supersatz

4 barbell push press
+ 4 power jerk

8 filly push press right
+ 8 filly push press left
(kb push press, db frontrack
held in the other hand)

tc:15 min / 3 rounds

buy in 50 double unders / 125 single unders

5 cluster 50/35
10 alternating db snatches 22,5/15
20 pistol squats / 50 air squats

strength 5 x 8
+ 5 x 12 accessory work

pause back squat (from floor + climbing sets)

kb or db lunge (goblet hold)

tc:10 min / 10 - 20 - 30

back squats 50/35
burpees

3 rounds with stick

10 shoulder rotation
10 behind the neck press
10 overhead squat

into

3 x 5 snatch balance

20 min amrap

5 hang power snatches 40/30
5 overhead squats 40/30
20/15 cal row/ski
or 200 m run
or 500/400 m bike
or 15/12 air bike

strength 5 x 8
+ 5 x 12 accessory work

deadlift (no bounce + climbing sets)

banded butterfly reverse

10 min ladder 3 - 6 - 9 - 12...

power cleans 50/35
db goblet squats 22,5/15