4 rounds of:
4x 60sec. on 30sec. off
rest 2min between rounds
1. AMRAP of:
12 alt. rev. lunges (KB in goblet position - 24/16kg)
12 russ. KBS (24/16kg)
12 single arm KB-STOH (6 each arm - 24/16kg)
2. AMRAP of:
12 KB-Snatch (6 each arm - 24/16kg)
12 push ups
12 air squats
8 sets of:
P. Clean + Hang Clean + Clean
- start @ 2. weight after empty bar and work up in weight, but only keep working up as long as you can keep technique good and efficient (max 80% of 1RM) -
4 sets of:
8 H.P. Cleans (@~70-80% of max complex weight)
16 alt. DB-FR rev. lunges
~30sec. alt. single leg/arm plank
rest ~60sec.
- move with good form and do not rush this! -