ETAC

S w/u

-

BB complex: 1x Power clean + Hang clean + 2x split jerk

or

Snatch + Hang snatch + 2x OHS

7sets, 1-2min rest

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5x5 SSB @ 50 % + 30% bands

1min rest between

-

5x5 BP @ 45% + 30% bands

1min rest

-

4x10 hyper @ 60% of BS

-

10x KBS @ 24/32kg + 

10x box jump +

10x burpee

4 rounds for time