Every 90sec. for 15min (10 sets):
2 P. Clean and P. Jerks
- start @ first weight after empty bar and work up -
For time:
12-9-6
STOH (60/40kg)
Pull up
Double KB-Front Squat (2x24/16kg)
- 6min cap -
7-5-3-3-5-7
work @ RPE 8 for all sets
10min EMOM
6 TNG P. Snatch @ ~50-60% of 1RM
16min EMOM
1. 1-3 Bar MU + 7-15m HS-walk
2. 45sec. moderate row
3. 1-3 Bar MU + 3-12 strict HSPU
4. 200m run