8 Sets of 2min in / 2min off:
1) 300/250m row
15 Air Squats
ME Burpee over Rower
2) AMRAP of:
3 Bar MU (scale C2B/Pull Ups/strict Pull Ups/inverted rows)
10 single arm DB Hang Clean and Jerks (5 each side / 22,5/15kg)
- Choose a pace, which you can sustain for all 8 sets. So the goal is to get the same number of reps or more each set! -
8 sets of:
Clean Pull + Hang Power Clean + Front Squat + Split Jerk (2s pause in catch position)
- start with first weight after empty bar and work up in weight, NO FAILS!
3 sets of:
6-10 lateral Box step downs / side
8-12 KB crossbody RDL
1 Round of Durante Core (Hollow Rocks/V-ups/Tuck-ups/Hollow Hold, 5-10reps each)
Rest ~90s