Every 5min for 25min (5sets):
200m run
15 T2B
50 DU's
15 Wall Balls (9/6kg)
3 rounds of:
3/2/1 Power Snatches
- increase weight when reps go down (if form is good) and try to increase weight with each wave / start at ~75% for first set of 3 -
3 sets of:
6-8 Snatch Grip rom. DL (Tempo 31X1)
6-8 single arm KB Thruster / side (heavy)
15-20s RKC Plank
4 Sets of:
5-7 Ring Rows
30 - 50 sec. Rest
3-5 Box Squats
60 sec. Rest
EMOM 12
1. 7-9 DB Push Press
2. 20 unbroken, light SA KBS (10/Each Side)
3. 40 sec. Low Bear Crawl (change direction every 10 sec.)
4. (weighted) lat. Step ups (DBs in Farmer's Position)