15min AMRAP:
20 alt. DB Snatches (22,5/15kg)
200m run
20 V-ups
200m run
20 Goblet Squats (22,5/15kg)
200m run
4 sets of:
15 single leg Hip Thrusts
25 banded leg Curls
10 bent over reverse Flys + 10 delt side raises (1sec hold at top)
- no rest, go as quickly as possible from exercise to exercise -
3 sets of:
10sec Copenhagen Plank (each side)
15 Face Pulls
2 Snatch Balance + 2 Tempo OHS (32X1)
5 sets of:
Segmented Snatch DL (2sec at knee, mid thigh and hip) + Hang Snatch Pull + High Hang Snatch
- work up to ~70% -
Then find a heavy single High Hang Snatch
3 sets of:
10 alt. DB Snatches (heavy!)
Rest 30sec
ME DB Goblet Squats at same weight (max 20reps)
Rest 60sec