warm up
4 rounds
1 minute squat with arm rotation
1 minute swimmer
1 minute lunge with rotation
1 minute arch hold
3 minuten challenge
burpees
skill
5 x 4/4 overhead squats with dumbell/kettlebell
3 seconds down / 3 seconds hold /3 seconds up
workout
21/15/9
strict press
push press
push jerk
