In teams of 2
1.
Amrap6
300m row
30 burpee over rower
30 DB pushpresses (2x15/10)
30 boxstepups
Rest 3 min
2.
Amrap6
200m row
20 burpees over rower
20 db pushpresses
20 box stepups
Rest 3 min
Amrap6
100m row
10 burpees over rower
10 db pushpresses
10 boxstepups
Work up to a heavy set of 3 @RPE9
(max 7sets)
Every 90sec for 12min (8sets):
Snatch Pull + H. P. Snatch + High Hang Snatch
- start at first weight after empty Bar and work up in weight (no fails!!) -
In 5 sets find a 5RM Push Press
- 6-8 DB Chest supported rows after each set -
5-10min to practice HS walk
5min AMRAP of:
Max meter HS walk in 5m unbroken segments (only count if 5m are done unbroken)