3min AMRAP:
DB Snatch (5right, 5left)
1min rest
3min Amrap:
Push ups
1min rest
3min Amrap:
Walking Lunges with DB/KB in FR position (after every second lunge do 1 Thruster)
100m One Arm FW
50m Bear crawl
50 Bent over Barbell row
50 Barbell STOH
100m One Arm Farmers walk
40min AMRAP of:
800m run
12 alt. DB Snatches (22,5/15kg)
8 Burpee over DB (DB facing)
EMOM 5:
Muscle Snatch + 2 OHS (Tempo 33X1)
(light to moderate weight)
5 sets of:
P. Snatch + Hang Snatch (2sec pause in bottom Position on Hang Snatch)
Climbing in weight, no max
Find max Snatch for the day in 8min
3 sets of 1min on/1min off:
ME Power Snatches
Set 1 @ ~65%
Set 2 @ ~75%
Set 3 @ ~85% (of today's max)
Every 10Min for 40Min
1000/800m row
200-300m Medball run
15 Burpee over rower
4 sets of:
Clean pull + Hang Clean + Clean + Jerk @ ~85%
3 sets of:
1min ME @ 70/47,5 - 80/55 - 90/60kg (Drop and go)
rest 2min
5x 5 @ 76%
For time:
75 WB (9/6kg)
50 T2B
- 7min cap -
3 sets of:
10-15 Hip Ext tempo 3011
40m walking lunges