9min for Quality:
*In Teams of 2
8 Burpees over Partner (together)
15m Schubkarre (each)
1RM HSPU
30sec on/30sec off
1. Alt. One Arm Band pull downs
2. Alt. One Arm KB Strict Press
6 sets of:
2 Cleans @ 80-85%
For time:
3 rounds of:
25 WB (9/6kg)
10 P. Cleans (60/40kg)
- 7min cap -
6 min
3 broadjumps for distance
Every90s for 10 sets
3 sets: 3 pos clean + 1 jerk
3 sets: 2 Position clean + 1 jerk
2 sets: clean and jerk
3 sets with 2 kbs (each side)
5 reverse lunges
5 frontlunges
5 splitthruster
5*150/130m row @ +34s/m
30sec rest b.s.
2min rest then
4*250/220m row @ +30s/m
30sec rest b.s.
2min rest then
3*350/310m row @ +28s/m
30sec rest b.s.
2min rest then
2000/1900m row @ - 24s/m
Shoulder and BWS