3min AMRAP of:
10 single arm DB Clean and Jerks (5 each side - 30/20kg)
15 T2B
10 single arm DB Front squats (5 each side - 30/20kg)
200m run
rest 1min
6min AMRAP of:
10 single arm DB Clean and Jerks (5 each side - 30/20kg)
15 T2B
10 single arm DB Front squats (5 each side - 30/20kg)
200m run
rest 1min
9min AMRAP of:
10 single arm DB Clean and Jerks (5 each side - 30/20kg)
15 T2B
10 single arm DB Front squats (5 each side - 30/20kg)
200m run
Every 2min for 32min (4 rounds):
1. 90sec. row or bike for cal @ consistent pace
2. 20-40sec. HS-hold (scale to wall facing position - no walking into position / scale up to free standing) + 20-40sec. top of ring row hold
3. 90sec. row or bike for cal @ consistent pace
4. 40-60sec. squat hold at mid range (point of greatest tension) + 20-40sec. bottom of ring support hold/push up hold (on floor/bar)
- Nose breathing only for the whole workout (ergo, holds and rest) -