6min AMRAP
21/18cal row
18 T2B
18 single arm KB-Thrusters (9 each arm)
rest 3min
6min AMRAP
15/12cal row
12 T2B
12 single arm KB-Thrusters (6 each arm)
rest 3min
6min AMRAP
9/6cal row
6 T2B
6 single arm KB-Thrusters (3 each arm)
8 sets of:
2 P. Snatch + 2 OHS
- start at first weight after empty bar and work up (not max!) -
4 sets of:
6-10 single arm DB-OH rev. lunges (each side - DB in contralat. side)
rest ~30sec.
15-20sec. L-Hang + 6-8 sideplank rot. (each side - scale up to wtd. with 2,5-7,5kg DB)
rest ~30sec.