2 rounds of:
3min Row
3min AMRAP of:
10 single arm KB-C+J (5 each arm - 24/16kg) 10 sit ups 10 KB-rev. lunges (1x 24/16kg)
3min Bike
3min AMRAP of:
30 DU´s 15 WB (9/6kg)
- A starts on rower, B starts on AMRAP1 then switch/ C starts on Bike, D starts on AMRAP2 -
Find max weight for:
Snatch
then 3x 2 @ 90% of 1RM
Work up to a heavy set of 5 in sets of 5 (6 sets).
Try to go heavier on last set than last time.
3 sets of:
5 reps
rest 60sec. between legs
12-9-6
OHS (85/55kg)
Par. HSPU
- 7min cap -
3 sets of:
20-30m single arm Farmers walk (heavy - each side)
20sec. palloff hold (each side)