Strong Body Blog

A) Dynamic warm up in 5-6’ like running school, jumps, lunges,glutes act...

B) OTM 8’
Rx:
Odd: 6/6 heavy lunge steps (back racked) (alternating)~ 65/45 kg
Even: 16 heavy Russian swing

Open: 
Odd: 16 front rack lunge@2x KB
Even:16 russian swing

C) Power clean’s ladder :2 rounds
Rx:
Min 1- 3 Lateral Burpee+ 10 power clean@ 50% of 1 RM
Min 2- 3 Lateral Burpee+ 8 power clean@60 %
Min 3- 3 L. burpee + 6 power clean@70 %
Min 4- 3 Lateral Burpee+ 4 power clean@80%
Min 5- 3 L. Burpee+ 2 PC@ 90 %

2’ rest, then go for 2. Round

Open: Always 3 Lateral Burpee+ always 8 power clean @ medium same weight

D)KB complex burner
In Rx find heavy, in open 3x1 same:
1 complex mean: 5x 1 [ 1 double KB swing+clean+front squat+push jerk] unbroken!