Every 5 min for 25 min
400m run
30 SA DB pushpresses (22,5/15)
20 wallballs (9/6)
Scale to finish sub 4 min in first set.
4 sets of:
5-8 Bulg split squats (each side - DB´s in hands)
rest 60sec.
5-8 Pendlay rows
rest 60sec.
5 rounds of:
8 DL (100/70kg)
12 single arm DB-P.Press (30/20kg - 6 each side)
- 7min cap -
8 sets of:
Snatch + Hang Snatch
- start with second weight after empty and work up by fell (No Fails!) -
EMOM 8:
3 TNG Power Clean and Jerks
- work at a moderate weight / focus is speed and efficiency -
3 sets of:
16+ Gorilla rows
6-10 Ring body saw
rest 60sec.