With a running clock:
@ 0:00
3 rounds of:
400m run
12 target Burpees (6'')
- 8min cap -
@ 10:00
8min EMOM
1. 40sec. Bike for cal
2. 12 alt. DB-Snatches (30/20kg)
@ 20:00
8min AMRAP of:
50 DU´s
15 air squats
10 T2B
Coaches warm up for Clean and Jerk
5 sets of:
P. Clean (2sec. hold in catch) + Hang Clean + 2 Jerks
- work up in weight (max 80%) starting with first weight after empty bar -
work up to a 1RM for the day.
3 sets of:
6-8 n.GHR (focus on ecc.)
10 alt. Cossack squats with KB in goblet pos.
10 Hollow rocks 8 alt. V-ups 6 tuch-ups 10m seal walk