6 sets of:
3min on 2min off
1. AMRAP of:
12/9cal Row
12 WB (9/6kg)
12 KBS (24/16kg)
2. 1min Bike
then
1, 2, 3, 4, 5, 6....
T2B
Burpees
3. AMRAP of:
30 DU´s
10 alt. single arm DB-OH rev. lunges (5 each arm - 22,5/15kg)
- 2x each intervall -
Coaches warm up for Clean and Jerk
Every 2min for 12 min (6 sets)
P. Clean + H.H.V. Clean + 2 Jerks
start @ 65% and work up in weight (max 80%)
In 5-6 sets work up to a max weight for:
2 Trap Bar DL (no TNG - low handles)
3-4 sets of:
8-12 GHR
6-8 1,5er Bulg. Split Squats (each side - hold 1sec. 1'' of the floor and at top of half rep) - single DB in contralat. side
20-30sec. L-sit (accumulated)