8 sets of
3min on 1min off (Alt. between 1. and 2. - 4sets each)
1. AMRAP of:
30/20 cal Bike
20 Plate GTOH (20/10kg)
10 Burpees
2. 400m run
then AMRAP of:
7 DB Thrusters (2x 22,5/15kg)
7 Pull ups
7 KBS (24/16kg)
Find max weight for:
P. Snatch + TNG Snatch + H. Snatch
5min AMRAP of:
P. Snatch @ max complex
10min E2MOM (5 sets)
3-4 tempo Front Squats 42x1 @ 65-70%
12min AMRAP of:
4 Bar MU
8 Target Burpees (6'')
12 KB-Snatches (6re, 6li @ 24/16kg)
3 sets of:
8-10 single leg lat. Box step ups
rest 60sec.
3 sets of:
6-10 single leg rom DL (with 2xDB´s)
rest 60sec.