15m Low Squat walk with Double KB in FR
8 One Arm KB row on Paralett
10-20sec L-Sit hold
6 Strict Ring Dips (Tempo 31X1)
20m Bear Crawl
1min rest
8 Bent over DB row (Tempo 2120)
10-20sec Bent over T-hold
1min rest
20m Heavy Farmers carry
30 DU`s
6 sets of:
Snatch Pull + Hang Snatch + Snatch @ ~85%
15min EMOM
1. 6 TNG P. Snatch @ ~ 60%
2. 12 target Burpees (6'')
3. 15 Goblet Squats (32/24kg)
8min E2MOM:
Snatch Pull + Hang Muscle Snatch + High Hang Power Snatch + Snatch Balance + OHS
(light to moderate weight)
5 sets of: High Hang Snatch + Hang Snatch + Low Hang Snatch (work up in weight)
In 6min accumulate as many Snatches as possible @max weight of 3 Position Snatch
(alternate between Power and Squat Snatch)
No Fails!
30min AMRAP:
0-10min
35/28cal row
400m run
10-20min
28/20cal Bike
400m run
20-30min
10/8cal row
10/6cal Bike
200m run
Find max weight for:
Double Clean and Jerk
5x 5 @ 84%
rest 2-3min
10min AMRAP of:
10 P. Cleans (60/40kg)
15 C2B
20 WB (9/6kg)
3 sets of:
8-12 GHR
6-10 Bulg. split squats 3110 (pro Bein/ + evtl. 2x KB in FR)