16min running clock:
4min row for cal
4min WB (9/6kg)
4min KBS (24/16kg)
4min Burpee BJ (24/20'')
work up to 70% for:
P. Snatch + below knee Snatch + OHS
then up to 80-85% for:
Snatch
3 sets of:
16 walking lunges (DB´s in Farmers pos.) not heavy!
6-8 ring body saw
10-12 rom. DL
30m single arm Farmers walk (each side)
20-30 med ball russ. twist (6/4kg)
no rest, but not fast!