Amrap8
3 pullups
6 double kb fs (2x24/16)
9 pushups
Rest 4 min
Amrap8
3 T2B
6 double russian kbs
9 lateral jumps over kbs
Every 7min for 35min (5 sets):
2min moderate pace on rower/bike
20s SA KB OH marching / side
30s fast pace on rower/bike
30s Wall Sit (KB in Goblet Position)
6 sets of:
Hang Snatch + Snatch
@70%+
In 10min work up to a heavy weight for:
1 P. Clean + 2 Split Jerks
3 sets of:
8-12 Super ROM lateral raises
10 reverse Snow Angels
Rest 60s