5 sets of:
P. Snatch + Below knee Snatch + Snatch
@ ~ 75-80%
3 rounds of:
30 alt. DB-Snatches (22,5/15kg)
30 BJ over (24/20'')
30 WB (9/6kg)
- 15min cap -
3 sets of:
In a 10min window
16/12cal Bike
16 Thrusters (40/30kg)
16 T2B
16 KB-Snatches (8li/8re @ 24/16kg)
16 Bar facing Burpees
then
max meter on rower for remaining time (try nose breathing only)
rest 5min
- go hard on WOD and consistent on rower -