Every 6min for 30min (5 sets):
400m run
12 single arm KB- Clean and Jerks (6 pro arm - 24/16kg)
12 Pull ups
12 Burpees
12 Golbet Squats (24/16kg)
- scale as needed to finish sub 4:30 for first round -
Akkumuliere
100 band pull aparts
5 sets of:
3 pos. Clean ( Floor, below knee, hang) @ ~65%
3x -->20 @ by feel
rest 60sec. (fast tempo)
Bike:
In teams of 2:
5 sets of:
30sec. YGIG
60sec. YGIG
rest 2min
3 sets of:
12-16 alt. rev. lunges (2x DB´s in Farmers pos.)
20 banded Good mornings
6-10 strict T2B