15min EMOM
1. 6-8 strict HSPU
2. ME L-hang in 30sec.
3. 10-14 alt. pistols (scale with Box var.)
For time:
30 DB-squats (22,5/15kg)
30 T2B
30 alt. DB Snatch (22,5/15kg)
30 pull ups
30 WB (9/6kg)
30 H.R. push ups
EMOM do 3 Burpees starting with the first min.
- 14min cap -
4x M. Snatch + P. Snatch work up in weight
then 4x P. Snatch + H. Snatch work up
then 4x 2 below knee Snatches work up
Max load for 3 reps
4min AMRAP of
4 OHS (85/55kg)
4 MU
then rest 2min before D
4min AMRAP of:
12 OHS (52,5/35kg)
12 T2B