5 rounds for time
400m run
15 T2B
10 heavy DB PC (30/22,5) (5 each side)
Timecap 18 min
Row or bike for 25 min
Every 5 min starting @0:00 do
10s L-hang
20s double KB FR hold (heavy)
30s gymnastics swimming
Keep a constant pace over the workout
5 sets of:
3 Position Snatch (High Hang/Hang/Below Knee)
Start with 2nd weight after empty bar and work up in weight (moderat weight)
10min EMOM:
1 Snatch
- Start with last weight of the 3 position snatch. Goal is to hit every rep consistently -
3 Rounds of:
16-20 Revers Lunges (farmers position)
20-30sec Side plank (each side)
10-15 Revers flys (hold at the top 1sec, 1.25-2,5 plates)
Rest 30-60sec
@0:00
1600m run
@10:00
Every 5min for 10min (2sets):
800m run
@20:00
Every 3min for 12min (4sets):
400m run
12min to work on Butterfly Pull ups/C2B and Handstand walk var. (max 75 C2B)
5 sets of:
Below knee Snatch + Snatch
@75%+ (no fail!)
8min EMOM
1. 3 Front Squats @ RPE 7 for first set
2. 5-6 Back Squats @ same weight
5min AMRAP of:
Strict HSPU