10 sets of:
P. Snatch + Hang Snatch
work up in weight
In teams of 2:
3 rounds of:
60sec. row
45sec. KBS (32/24kg)
30sec. Burpee BJ over (24/20'')
- as YGIG per moverment / total: 13:30min -
6 sets of:
Snatch + Hang Snatch @ ~85-90%
Work up to a heavy set of 7.
then
1x 10-15 @ ~80% of 7RM
3 sets of:
8-10 singe leg lat. Box step ups (evtl. wtd with KB/ each leg)
rest 60sec. after both legs
7min AMRAP of:
12 KB-Snatches (32/24kg - 6 right, 6 left)
12 BJ over (24/20'')
3 sets of:
6-10 Hip ext. + GHR
1x 5er-10er "Durante Core"