Every 5min for 25min (5sets):
200m run
10 alt. DB Hang Cluster (22,5/15kg)
10 T2B
10 Burpees
- Goal is to get faster each set, or at least keep the same time! -
In Teams of 2:
10 rounds (each) of:
15/12cal row
10 DB Hang Snatch (5/side - 22,5/15kg)
10 DB Goblet Squats (22,5/15kg)
- YGIG per round -
(38min cap)
5 sets of:
Tall Snatch
High Hang Snatch
Drop Snatch
(2s pause in each catch position)
- work up over the 5 sets, but stay rather light -
5 sets of:
Hang Snatch (2s pause in catch)
High Hang Snatch
- continue to work up to a heavy weight -
5 sets of:
3 Tempo Front Squats (32X1)
- each set @RPE 8,5