12 min rotation NOT for time
5-8 kipping hspu (2s down and 2s hold on top)
4-6 barbell roll outs
3-5 supinated strict c2b
30-20-10
Pushpress (20/15)
Jumpsquats
*200m run after each round
TC 8 min
Build up over 6 sets
1 Snatch balance (focus on speed)
2 OHS (22x1)
Build up a heavy single
---> 3x1 1/4 frontsquat @85-90%
4 sets each leg
5 frontfoot elevated splitsquats (2")
Rest 60s after each leg
For time
400m row
40 russian kbs (32/24)
200m row
20 russian kbs
TC: 6 min
Tc 6 min
3x 15-20 weighted hollowrocks