2 Wall Climbs
15 DU`s
6-10 MB Knee raises while being in Ring top hold or Hang position
CTB
And
HSPU
3 sets:
20 Hollow body knee raises
7 Side plank rotations (weighted)
10 Candle Sticks
60sec rest
10min EMOM
2 P. Snatch work up in weight
5x 3 @ 31x1
work up in weight
For time:
3 rounds of:
15 KBS (32/24kg)
15 WB (9/6kg)
15 BJ over (24/20'')
- 8min cap -
5 sets of:
Snatch pull + 2 H.P. Snatch + 2 OHS
Work up in weight
5 sets of:
Hang Snatch + Snatch (2sec Pause in catch)
Work up in weight
5 sets of:
Pause Snatch (2sec at knee)
Work up in weight
5 sets of:
3-stop Snatch DL (Pause 2 sec at each pos) + pause Snatch pull + 2 Hang Snatch pulls
@ Max pause snatch
12/8cal bike // 15/12cal Row
4-5-6-7-8...Burpee box jump over (1 more rep every new round)
20 DU`s
*Every 5 Minutes do a 200m recovery Jog