2 sets
15 min run for distance
rest 2 min
10 x 30m sprint with 30s rest
rest 2 min
If you track your distance try to match the distance of your 1st 15 min run in the second set. Sprints at 90-95%
4 sets of:
6-12 half kneeling press (each side)
rest 30-60 sec.
8-10 3-point DB-rows (each side) with 1 sec. hold at top
rest 30-60 sec.
9 min AMRAP of:
9 single arm front squats
18 skippings
10min AMRAP of:
10 Hang P. Clean and Jerks (52,5/25kg)
10 Bar facing Burpees
10 alt. pistols
rest exactly 2min before part B
6min to work up to a max Snatch for the day.
When the 6min are over or you fail the same weight for the second time, you are done!
Then drop down to 85% of what you just snatched and do 5x1 at that weight (no fails!)