Dumbell Overheadsquat & Clean
Warm-Up
5 min Cardio of own choice
Into
3 rounds:
8 American KB Swings
8 One Arm alternating KB cleans (4 each site)
8 KB Front Lunges (8 each site)
Mobilität
Shoulders
Hips
Back
Technik / Kraft
2 min max wdh single arm DB overheadsquat – alternating
1 min Rest
2 min max wdh double DB hang clean
1 min Rest
2 min max wdh single arm DB overheadsquat – alternating
2 min Rest
2 min max wdh double DB hang clean
WOD
AMRAP 12
12 Burpee over DB
6 Single Arm DB clean and Jerk (3 each side)
3 Pull ups
Cool Down
Static Stretch