Every 6min for 30min (5 sets):
50 DU´s
25 WB (9/6kg)
20 alt. DB-Snatches (22,5/15kg)
15 pull ups
10 HSPU
- scale as needed to finish sub 4:30 for first round -
For time:
20 Snatches @ 85-90%
- 12min cap -
10 Burpees for every fail after 20 Snatches are completed (or timecap is reached)
6, 6, 4, 4, 2, 2
start @ 70% and work up by feel
14min AMRAP of:
14 OHS (42,5/30kg)
14 C2B
14 BJ (24/20'')
3 sets of:
8-10 chinese KB rows (pro arm)
15 face pulls
rest 60sec.