Every 3min for 24min (8sets):
1) 60 DU's or lateral Jumps over DB
10 alt. DB Snatch (30/20kg)
10 Burpees over DB
2) 400m run
- BRING YOUR OWN ROPE -
Build up a heavy set of 1.1.1.1.1 squatcleans in 5 sets
(Rest 10s between reps and by feel between sets)
(RPE 8,5 for last set)
3 sets
5-7 hang clean pulls @ heaviest complex weight or higher
20-30s double Kb bottom up hold with (90 degrees in elbows)
5-8 Vups + 5-8 tuckups + 15-20s hollow hold
Rest by feel