Find max weight for:
Cleans pull + Clean + Front Squat
then
3x 3 P. Cleans @ 85%
For time:
50 DU´s
40 WB (9/6kg)
30 Pull ups
20 P. Cleans (52,5/35kg)
10 Burpee over Bar
- 8min cap -
Find max weight for:
Snatch pull + TNG Snatch
then
3 sets of:
3 below knee Snatches @ 85% from above
4x 4 (add weight from last week - 1-5kg by feel)
Every 3min for 24min (8 sets):
15/11cal Bike
200m run
- go fast! -
3 sets of:
6-8 Jefferson curls
6-10 ring body saw