20 sets 30s on // 30s off
1.
ME burpee over KB
2.
10 russ. Kbs (32/24)
ME shuttlesprints
6 sets of:
2min on 2min off
15 BJ over (24/20'')
12 alt. DB rev. lunges (2x22,5/15kg)
9 pull ups
6 DB-Thrusters (2x22,5/15kg)
max cal row
- score is highest number of total cals, you can not score less cals than previous round. If you fail to reach your previous number, your workout is over (after 4th set) -
Practice Ring and/or Bar MU for 10min
10min to work up in weight for:
Push Jerk + Split Jerk
10min to work up in weight for:
1 OHS with 4sec. ecc. and 1sec. hold in bottom position (Snatch grip)
3 sets
4-6 pendlay rows into 30s Bentover reverse flys (light weights)
45s glutebridge walkouts