Function:

A) RDL’s

4×3 slow tempo 3/3

then……

1 legged split squats

3×15 (R/L)

B.) 21-15-9

KB Swings (1.5/1)

Goblet Squats (1.5/1)

Single Unders (3X)

Perform:

A) RDL’s

4×3 slow tempo 3/3

then……

1 legged split squats

3×15 (R/L)

B.) 21-15-9

KB Swings (55/44)

Goblet Squats (55/44)

Double Unders (2x)

Compete:

A1) Clean and Jerk

4×1 @70%

A2) RDL’s

4×3 slow tempo 3/3

then….

1 legged split squats

3×15 (R/L)

B.) 21-15-9

KB Snatch (1.5/1)

1 arm KB OHS (1.5/1)

Double Unders (2X)

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