6 rounds (total):
2min on/ 1min off:
1. Cindy
2. 5 Burpees + 8 Situps
4 sets:
6 One Arm DB Strict Press
6 One Arm Ring Row
20-30sec Side plank hold
1min rest
4 rounds of:
5 tempo OHS (31X1)
1-3 Rope Climbs
15-30sec. Ring support hold
3 rounds of:
1min ME WB (9/6kg)
rest 30sec.
1min ME alt. DB-Snatches (22,5/15kg)
rest 30sec.
Build up height for 3 reps
7 min for each part to build up
1. Musclesnatch
2. Powersnatch
3. Squatsnatch
With Empty bar aim to go unbroken!
21-15-9 hangpowersnatch
9-15-21 ohs
Tc 5 min
Bike or Row
7 sets:
30/25cal row // 25/20cal Bike
14 Weighted box step ups
35 DU`s
1min rest between sets
Knee and elbow release