6 sets of 2min on / 3min off:
A) Buy In: 10/7 cal Air Bike
Then AMRAP of:
7 DB Front Squats (2x22,5/15kg)
7 T2B
B) Buy In: 200m run
Then AMRAP of:
7 DB Front Squats (2x22,5/15kg)
7 Pull Ups
6 sets of:
Muscle Snatch
+Hang Muscle Snatch
+Snatch Balance
- start @first weight after empty bar and work up (stay light) -
6 sets of:
Power Snatch
+ Hang Power Snatch
+ Overhead Squat (2s Pause in bottom)
- continue with weight from previous complex and keep working up as long as technique is good -
3 sets of:
5 Snatch Deadlifts (Tempo 3231) @~100% of 1RM (use 2s pause at floor to do a new setup before each rep)
6-10 BB Roll Outs
6-10 KB Bottom Up Presses / side