With a running Clock:
@0:00-10:00
3 rounds of:
15 DB Thruster (2x22,5/15kg)
15 Pull Ups
(7min cap)
@10:00-20:00
5 rounds of:
10 DB Power Cleans (2x22,5/15kg)
100m run
(7min cap)
@20:00-27:00
For Time:
50 Air Squats
40 V-ups
30 Push Ups
20 DB FR rev. Lunges (2x22,5/15kg)
5min to work on High Hang Power Snatch
Focus und explosive hip extension and speed
10min EMOM:
1 Hang Snatch
Work up to a heavy weight
5x3 @~100% of 1RM Snatch
3 sets of:
8 Snatch Grip Bent over rows
20m single arm OH carry (heavy)