Every 2 min for 40min
1. 200m MB run
2. 100 DU,s (max 60s)
3. 200m run (fast)
4. 10-20 downups
5. Rest or 1 min plank
Work up to a heavy Snatch Single in 10min (max 95%)
Then 3-5x1 at same weight
For Time:
750/700m row
15 Ring Dips
10 DL (160/105kg)
Rest 2min
500/450m row
15 Ring Dips
15 DL (140/95kg)
Rest 2min
250/200m row
15 Ring Dips
20 DL (120/85kg)
- scale Ring Dips and Deadlifts so that each can be done in max 3sets -
3-4 sets of:
4-6 neg. leg curls (5-8sec. - start in glute bridge pos. and use plates)
80m unbroken Farmers walk (2x KB)
8-10 tall kneeling pallof press (each side)
10 blackburns