Amrap4 Dumbell "DT"
12 db deadlifts (2x22,5/15)
9 db HPC
6 db stoh
Rest 2 min
Amrap4
400mrun
ME db facing burpees
Rest 2 min
Amrap4 Dumbell "DT"
12 db deadlifts (2x22,5/15)
9 db HPC
6 db stoh
Rest 2 min
Amrap4
400mrun
ME db facing burpees
4 sets of:
4min on 3min off
1. 4min AMRAP of:
10 Burpee over rower
15/12cal row
20 single arm DB Hang clean and Jerk (10/10) @ 22,5/15kg
Rest 3min
2. 4min AMRAP of:
3-6-9-12-15...
WB (9/6kg)
T2B
Alt. DB-Snatches @ 22,5/15kg
Rest 3min
Every 2 min for 10 min (5 sets/+2 rampup sets)
3-pos snatch @65%+
(High hang vertical / hang / low hang)
When you fail go down in weight for the next set
5 sets
3 clean pulls (no tng/no drop/2s pause 2cm above floor)
90%+ as long as form is good
Rest 60s
3 sets
10-12 3-point rows each side (go Heavier than last week)
4-6 barbell roll outs
Rest 60s