WARMING-UP (10 min.)

3-minutes of cardio (run/bike/speedrope/row/etc.)

Into…

3 sets:
10 staggered-stance good mornings / side
5 single-arm DB swings / arm
5 burpees
:30 seated straddle stretch

MOBILISEREN/ACTIVEREN (5 min.)

3 sets:
10 Cuban presses (PVC)
10 ATY drill (light weight)

STRENGTH  (20 min.)

Build-up to a challenging weight for 4 reps hang power clean, into…

5 sets for load:
5 hang power cleans

WORKOUT PREP (5 min.)

2 sets:
3 burpees
3 double dumbbell hang to overhead
3 double dumbbell burpee + ground to overhead

WORKOUT (10 min.)

AMRAP 10:
Double dumbbell burpee + ground-to-overhead (double dumbbell devil’s press)