6-8 sets of:
1:30min on 2:30min off
1. AMRAP of:
7 DB-STOH (2x22,5/15kg)
7 C2B (scale reps or to pull ups or inverted rows)
7 Burpees
2. 200m run
then
12 alt. DB-Snatches (22,5/15kg)
ME DB-Front Squats (2x22,5/15kg)
4 sets
3 Counter movement jumps
20s rest
Every 2 min for 12 min do
1 hang power snatch
1 OHS
1 hang power snatch
1 OHS
Start with first weight after empty bar and build up as long as form is good!
3 sets
5 KB windmills each side
10 alt. Cossack squats with barbell in backrack
15 Pike leg lifts