12min AMRAP of:
100 DU´s
75 WB (9/6kg)
25 P. Cleans (60/40kg)
rest 3min
12min AMRAP of:
3 Front Squats (60/40kg)
3 T2B
3 Burpee over bar
6
6
6
9
9
9
....
Find max weight for:
P. Snatch + Snatch
then go on with Snatch (stop after 2. fail at same weight)
8, 6, 4, 6, 8
go heavy for each set but not max!
3 sets of:
8-10 singe leg lat. Box step ups (evtl. wtd with KB/ each leg)
rest 60sec. after both legs
3 rounds of:
36 DU´s
18 alt. DB-Snatches (22,5/15kg)
then
3 rounds of:
36 DU´s
18 WB (9/6kg)
- 8min cap -
3 sets of:
6-10 Hip ext. + GHR
1x 5er-10er Durante Core