Zone 1:One hand KB Drill
-Swing
-Clean
-Thruster
-Pushup
-Explosive squat
3 times per side, after both hands rest for 30s

Zone 2:
-Sandbag Zercher Lunge 30m
-Rest 30s

Zone 3:
-Walk (incline 8-15%) 3,5min
-AB (only legs) 3,5min

Zone 4:
-DB OH strict Press x 8
-DB Thruster x 6
-Heavy WB x 4
-Rest 30s

Zone 5:
-Sled push YGIG

-1 Round
-7min work/45s rest
-4 athelets per station