DONNERSTAG

A. Practice for 15 min

6-8 DKB Snatches

6-8 DKB Squat cleans

B. 3 sets per side

6-8 SA 30 sec anti-rotation holds (on rings) + max effort set

8-10 ball avoidance game

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