3x 10 ~ 65-70% (var. grips )
8min AMRAP of:
10 alt. pistols
12 KBS (32/24kg)
3 sets of:
6 nGHR YGIG
then 60 Hollow rocks
For time:
10 @ 60/40kg
8 @ 70/45kg
6 @ 80/50kg
4 @ 90/55kg
2 @ 100/60kg
- 12min cap -
(scale weight as neede to go for minimum 20 Snatches)
4x 4 @ 85%
rest 1-2min
12min AMRAP of:
20 alt. DB-Snachtes (22,5/15kg)
15 pull ups
10 Burpee BJ over (24/20'' - Box facing)
3 sets of
8 blackburns
10-12 ring rows
30-40sec. band pull apart hold
rest 60sec.