Find max weight for:
Clean + Below knee Clean + Hang Clean
16min EMOM
1. 6 TNG P. Cleans (~70% of max Complex)
2. 12 Burpee over Bar
3. 8 Front Squats (~70% of max Complex)
4. 12 T2B
Find max weight in 10min for:
Snatch
then 3x P. Snatch + Snatch @ 85% of 1RM
3x 10 @ 60% + 22,5/11kg
rest 1-3min
Bike In teams of 2 as YGIG per set:
4 rounds of:
10sec.
20sec.
30sec.
60sec.
rest 2min
3 sets of:
8-12 Bulg.split squats (each leg - DB's in Farm. pos.)
rest 60sec.
3 sets of:
10-12 Parnter Beinbeuger
YGIG
Palloff ABC (1x each side)