8min AMRAP of:
15 Thrusters (35/25kg)
75 DU´s
rest 4min
5 rounds of:
10 DL (100/70kg)
15 Push ups
200m run
- 12min cap -
Work up to a heavy single Snatch in 10min (no fail!)
then 10x 1 @ 90%
go every 40/30/20/15sec to finish afap (goal: to see what is the fastest tempo you can go with no fails)
Work up to a heavy weight for:
2 Back Squats (5-7 sets)
then 1x ME @ ~85% of H2 (no more than 10)
7min AMRAP of:
15 P. Snatch (35/25kg)
15 BJ (24/20'')
3-4 sets of:
6-12 GHR
rest 60sec.