6 Sets of 2min on/3min off:
1) AMRAP of:
10 WB (9/6kg)
10 Pull ups
10 Box Jump overs (24/20")
2) 10 Burpees
15 russ. KBS (32/24kg)
Max Cal row in remaining time
- All Out on each Intervall! -
10min to work on 3 Position Snatch:
High Hang + Hang + Below knee
- Work up in weight, but only as long as you can keep good technique -
In 5min accumulate as many slow pull Snatches as possible with good technique
- use heaviest weight from 3 Position Snatch -
3 Sets of:
5 Snatch Grip Rom. DL (heavy)
20m single arm KB Bottom Up OH Carry (each side)
30 Face Pulls
Rest 60s