6 sets of:
3min on 1min off
1. 30 KB-Snatch (24/16kg)
ME cal Bike
2. 30 WB (9/6kg)
ME cal Row
3. 15 C2B (first scale reps then to pull ups, strict banded or ring rows)
15 Ring Dips (first scale reps then to strict banded, Bench Dips or Push ups)
ME DU´s
- total=23min -
12min EMOM
1 Snatch
start @ ~60% and work up in weight (no fails!)
6x 3 @ 85%
rest ~2min
3 sets of:
3 Muscle Snatch + 3 heaving Snatch Balance (no dip)
@~ 40-50% of 1RM Snatch
3 sets of:
8-12 GHR
10 Hollow rocks
10 V-ups
10-15m seal walk
6-10 (high box) step downs (each side)