Every 6min for 30min (5 sets):
400m run
20 WB (9/6kg)
15 pull ups
10 H.P. Cleans (52,5/35kg)
- scale as needed to finish sub 4:30 for first set -
3 sets of:
20 band pull aparts
10-20 Hollow rocks
5 sets of:
3 Snatches @ 70-75%
Find a heavy set 10 reps.
20min EMOM
1. 20/15 cal row
2. 15 Burpees
3 sets of:
30 walking lunges (BW)
8-10 single leg rom DL with DB (each leg)
10-15x Hochstechen