In Teams of 2:
For Time:
100 alt. DB Snatches (22,5/15kg)
80 Burpee over DB's
60 single arm OH reverse Lunges
40 single arm DB Thruster
*After each movement do a 400m run
(Movements are split as needed, 400m run is together)
- 25min cap -
12-15min to work on:
Bar MU (Jumping Bar MU/Knee to Bar)
C2B (butterfly and kipping)
Pull ups (butterfly and kipping)
Kip Swings
Strict Variations
- choose variation according to level -
During the 12-15min do 4 sets of:
10-30s L-Sit
10min AMRAP:
5 strict HSPU
10 Wall Balls (9/6kg)
15 russ KBS (32/24kg)
5 sets of:
Clean Pull
Power Clean
Hang Clean
2 Split Jerk
- start with 2nd weight after empty bar and work up in weight (moderate weight) -
In 10min find:
2RM Clean and Jerk (DnG - max 10s rest before second rep)
- after 2 fails at same weight, go down in weight -
4 sets of:
4 Front Squats at tempo 31X1 @RPE 9 each set
4 sets of:
5-8 single leg DB deadlift (one side)
rest ~30sec
5-8 single leg DB deadlift (other side)
rest ~30sec
6-10 push ups
rest ~30sec
4 rounds of:
16 cal row
14 DB FR Squats
12 ring rows