DONNERSTAG

A. Practice rotating landmine deadlift, clean and press

2-4 reps per side

Between sets choose:

8-10 glute contractions per side or 20 sec. /side flying planks

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B. Practice KB Snatches

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C. Work for 12 min

6-8 Alternating or double KB Snatches

6-8 Lateral box squat hops (use pallets)

6-8 Bodyweight rows