Warm up: Couch Stretch x 60-90 seconds per side
Every 90 seconds for 9 minutes (2 sets): Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold Station 2 – 30 seconds per side of Paloff Hold Squats Station 3 – Tall Cleans x 5
Strength: Every 2 minutes, for 16 minutes (8 sets) of: Tempo Front Squat x 3 reps
Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.
Workout: Three rounds for time of: 400 Meter Run 15 Hang Squat Cleans (55Kg/35Kg)/ Bandy front squats (pro Jindřicha) 15 Pull-Ups
4 Rounds of Triceps dips AMAP in 30 seconds