SAMSTAG

A. 5x4 -6 /side kneeling kottom-up KB presses

–

B. 15 minutes ca. 8 sets 20 sec. at knee hang clean hold + 1 pull

(not high pull, focus on trapezius and glute contraction, plus ankle and knee extension)

–

C. 5 rounds 40 sec. work, 20 sec. rest

row

alt. DKB thrusters

push-ups