Every 90sec for 15min (10sets):
3 P. Cleans
- switch between TNG and DNG each round -
Start with second weight after empty Barbell and only go up in weight every second set
For Time:
5 RFT of:
5 H. P. Clean (52,5/35kg)
5 Front Squats
5 STOH
- every time you drop the Barbell do 5 Burpees as a penalty -
(6min cap)
For Time
10 Snatch @65%
8 Snatch @70%
6 Snatch @75%
4 Snatch @80%
2 Snatch @85%
(8min cap)
3 sets of:
100 DU
15 strict HSPU
15 Deadlifts (100/70kg)
Rest 90sec
3 sets of:
8-12 GHR
30m KB Offset Carry (one arm OH other FR carry)
10-15sec Copenhagen Plank (each side)
10-20sec Y-W-T hold (each position)