With a running clock:
@0:00
7min AMRAP of:
3-6-9-12...
KBS (24/16kg, American or Russian) Goblet Squats
T2B
@10:00
For Time:
50 Wall Balls (20/14lbs)
50 KB facing Burpees
50 Wall Balls
(10min cap)
10 sets of:
2min on 1min off
1. 20/15cal row
10 alt. DB-Snatches (30/20kg)
ME Burpees
2. AMRAP of:
8/6cal Echo Bike
8 Pull ups - scale with reps, jumping pull ups or ring rows
8 Single arm DB-Front Squats (30/20kg)
- aim for consistent scores over all sets! Do not start too fast! -
Snatch Pull Unders
5+4+3+3+2+2 (increase weight with perfect technique!)
Complex: HHSquatSnatch + HangSquatSnatch + SquatSnatch
Heavy Set! No fails. + 5 BackOffs @80-90%
6 sets of:
2 Cleans (new set up for 2nd rep)
- Start @60% and work up by feel. No fail! -
6-4-2
Frontsquats @RPE 8-9
rest 3 min between sets
6-4-2 (as alternating sets)
Pushpress
rest 1 min
Chinups (weighted)
rest 1 min
- RPE 8-9