7min AMRAP of:
8 DB Devils press (2x22,5/15kg)
10 Bar MU (scale reps, or to C2B, pull ups or inverted bar rows)
rest 3min
6min AMRAP of:
200m run
20 WB (9/6kg)
rest 3min
5min AMRAP of:
10 alt. FR rev. lunges (2x22,5/15kg)
10 pull ups
12 sets of:
2 P. Clean and P. Jerks (pause for 1sec. in catch of clean and jerk)
- start @ first 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) -
3 sets of:
5 single arm KB-clean and P. Press (each arm)
rest ~30sec.
8-10 Box step downs (each side)
rest ~30sec.
20-30 russ. twists (2,5-10kg plate)
rest ~30sec.