6 rounds of:
1min Bike
rest 30sec.
1min DB-Box step overs (2x22,5/15kg - 24/20'')
rest 30sec.
1min 10 KBS (24/16kg) 10 T2B
rest 30sec.
(total: 26:30min)
5 sets of:
Muscle Snatch + Snatch Pull Under + Snatch Balance + OHS (32X1)
All sets at a light load
12min EMOM:
1) 1 Power Snatch
2) 1 Squat Snatch
Work up to a heavy weight (but stay at the same weight as soon as one variation becomes limiting)
4 sets of:
4 btn Snatch Grip Strict Press @AHAFA
8 side plank DB rotations (each side)
12 Face Pulls
25 min. EMOM:
1. 18/14 cal. Row
2. 10 Box Jumps
3. 40 DU
4. 12/8 cal. Assault Bike
5. 10 Target Burpees
*finish every exercise in max. 40-45 sec. in first round*
4 sets of:
5 TNG P. Press @ 75%+
rest 60sec.
5 Pendlay rows
rest 60sec.
1x ME unbroken C2B (or pull ups if max C2B is <10) in 35sec.
rest 1min then
7 sets @ 40% of max reps
rest 15sec. between sets (extend to 30/45/60sec. as needed)
20min EMOM
1. 50sec. row for cal
2. 40sec. rower facing Burpees
3 sets of:
10-30 pull apart var.
10x breast stroke
10x W-shrug
10-20sec. T-hold
rest by feel