Ke 21.4

a) 5x e2m – Standing long jump + short sprint (n. 10-15m)

b) 12x EMOM

1. 2x 6-8 KB press
2. 2x 6-8 Bent over row @KB
3. 12-15 Goblet squats @KB

Moderate to heavy KB

c) UiM 4, 9min AMRAP, 30-20-10 reps of:

• Alternating Dumbbell Hang Clean-and-Jerks (24/16kg)
• Butterfly Sit-Ups

Directly into, 30-20-10 reps of:

• Alternating Dumbbell Hang Snatches (24/16kg)
• Butterfly Sit-Ups