Warm-up: 3 sets: 250m Row, 10x DB Hang Clean and press, 20m Bear crawl.
Strength: Strict Press 3X8 at the same weight you did 4X6
Stamina: 4 Rounds, not for time: 10x Burpee – pull up, 50m Double arm overhead KB Carry, 50m Double arm KB Front rack carry.
- Alternating Dumbbell Snatch (50/35)
- 2x reps Push up (40-32-24-16)
- 3x Double Unders (60-48-36-24) /Singles (120-96-72-48)
Cool Down: 3 sets: :30 Front leaning rest, :30 Right side extended arm plank, :30 Left side extended arm plank, :30 Reverse plank.