Workout:
Javorek DB Complex, 6x each movement:
Hi-Pull +
Row (back parallel to floor) +
Hang Clean +
Front Squat Push Press +
OHS & SOTS Press combo (two-hand) +
Push-up with One-arm Row
Four sets, increase weight each set
Then:
10-minute KB Snatch Test (gentlemen's rules)
OR:
10-minute Two-hand KB Jerk Test (gentlemen's rules)
OR:
10-minute Two-hand KB Clean & Jerk Test (gentlemen's rules)
Then:
5-minute KB Snatch Test (hold KBs throughout)
OR:
5-minute Two-hand KB Jerk Test (hold KBs throughout)
Then:
Tag Team "Cool Down":
Player 1 100m Ski Erg Sprint
Player 2 Plank until P1 finished
Switch positions, repeat Four rounds, i.e. each player sprints 400m on Ski Erg