Every 6min for 30min (5 sets):
400m run
8 Burpee BJ (24/20'')
12 T2B
16 DB-hang Clean and Jerk (8 each side - 22,5/15kg)
- scale as needed to finish sub 4:30 for first set (@ ~90% effort) -
Work up to a max Snatch in 10min.
then
For time:
15 P. Snatches @ 85% of max
15 Squat Snatches @ 90% of max
(10min cap)
Work up to a heavy weight for:
4 Back Squats (5-7 sets)
then 1x ME @ ~85% of H4 (no more than 12)
7min AMRAP of:
100 DU´s
50 Alt. DB-Snatches (22,5/15kg)
50 T2B
3x 12 Partner Beinbeuger YGIG
(Focus on ecc.!)