Every10 min for 2 sets
800m run
30 russian kbs (32/24)
20 pushups
10 strict pullups
4 sets
10 alt. Backrack reverse lunges (heavy)
6-8 db pushpress
Into
6-8 db bentover row
Then other side
Rest by feel
21-15-9
Burpee boxjump overs (24/20")
alt. DB snatches (22,5/15)
(TC 5 min)
12min to work on:
Power Snatch
Hang Snatch
OHS (2s pause in bottom)
- work up by feel -
5 sets of:
10-8-6-4-2 Hang Power Cleans + TNG Push Jerks
Rest 60s btw sets
- choose a tough weight for the set of 10 and then stay at the same weight for all sets -