Every 5min for 30min (6sets):
1) 2 rounds of:
10 single arm KB Front Squats (24/16kg)
10 single arm KB Cleans (from Hang)
10 single arm KB STOH
2) 2 rounds of:
12 Goblet reverse Lunges (24/16kg)
9 C2B
6 Burpee over KB
- goal is to stay consistent over the sets, so start at 80-90%. Scale to finish around 3min for the first set -
In 10min work up to a heavy weight for:
P. Clean + Front Squat + Split Jerk
- no Fail! -
Then 4 sets at ~90% of heaviest complex
12min AMRAP of:
15 Wall Balls (20/14lbs)
12 Target Burpees
9 Pull Ups