Every 5min for 25min (5 sets):
300/250m row
12 Thrusters (42,5/30kg)
12 C2B
50 DU´s
- scale as needed to finish sub 3:30 for first round -
5 sets of:
P. Snatch + below knee Snatch + Hang Snatch
@ 75%+
4x 6 @ 70-75%
rest 2-3min
For time:
4 rounds of:
3 Bar MU
5 Squat Snatch (70/47,5kg)
7 Burpee Bj (30/24'')
- 10min cap -
3-4 sets of:
6-12 GHR
3x neg. Body levers (Dragon flag - 5sec.)
10-15 pike leg lifts
10-15m seal walk