6 sets of:
4min on 2min off
1. 400m run
then AMRAP of:
5 Devils press (2x22,5/15kg)
10 pull ups
2. 400m run
20 BJ over (24/20'')
ME WB (9/6kg)
1. Practice butterfly (C2B) pull ups for 10min + 5x 10-20sec. top+bottom of ring support hold (each)
or
2. 5 sets of:
5-15 Butterfly C2B + 10-20sec. top+bottom of ring support hold (each)
rest 60sec. after each set
Coaches warm up for Snatch Balance
6 sets of:
2 Snatch Balance (pause for 1sec. in bottom)
start at ~75% of 1RM Snatch and work up in weight
4 sets of:
8-10 Bulg. Split Squats (DB´s in Farmers pos. - one side)
rest 30sec.
8-12 DB-Bench Press
rest 30sec.
8-10 Bulg. Split Squats (DB´s in Farmers pos. - other side)
rest 30sec.
10-12 3-point DB-rows (each side)
rest 30sec.