DONNERSTAG
A. Practice for 15 min
6-8 DKB Snatches
6-8 DKB Squat cleans
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B. 3 sets per side
6-8 SA 30 sec anti-rotation holds (on rings) + max effort set
8-10 ball avoidance game
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C. EMOM 12 – 30:30 work:rest
1: Burpee wind sprints (end to end)
2: palette hops (fwd/bwd/side/side)
3: rotating KB swing into bottom-up holds