In teams of 2
25min AMRAP of:
A) rows for cal
while
B) one round of:
10-20sec. each of top + bottom of ring support hold /scale to push up position
20sec. Chin over bar hold
40m Double KB-FR carry
then switch
4 sets of:
band pull apart var.
20-30 banded leg curls
Clean and jerk warm up for the whole group
5 sets of:
2 below knee cleans + 2 Split Jerks
@ 80%+ (max 90%)
3 sets of:
5-8 Box step downs (16-20'' - DB/KB in Goblet pos.)
- rest 30sec. between legs / 2 ramp up sets of 5 reps each side -
3 sets of:
6-8 def. DL (no TNG - 2" - straps)
rest 90sec.
- 2-3 ramp up sets -
For time:
5 rounds of:
7 target Burpees (6'')
7 DB-Hang squat Cleans (2x22,5/15kg)
35 DU´s
- 7min cap -