With a running clock:
@ 0:00
10min AMRAP of:
"Cindy"
5 Pull ups
10 Push ups
15 Air squats
@ 15:00
3 rounds of:
400m run
21 KB-SDLHP (24/16kg)
12 KB-facing Burpees
- 10min cap -
AMRAP3 x 6 with 1 min rest between (alt. between 1 and 2 until you have 6 sets)
1.
20 Doubleunders
3 DB thruster (2x22,5/15)
20 DUs
6 DB Thurster
20 DUs
9 DB thruster
....
2.
25 Target burpees
ME Pullups
In 5-7 sets work the weight up for the following complex: (12 minutes)
2 Tall Snatch + OHS (31X1)
- start with the first weight after empty bar and focus on speed -
4X3 Clean pulls @100%1RM
- rest 2' -
3 sets of:
12-15 Bent over BB rows (sup. grip) @RPE 7
30" rest
5 KB-Goblet squats @RPE 9
90" rest
3 sets of:
3 OHS @ 31X1
start @ 85-90% of 1RM Snatch and work up by feel
3 sets of:
5 Snatch Pulls @ 85-90% of 1RM Snatch and work up by feel
- focus on the key positions to hit (meet the bar around mid thigh and pull it up into the hip using your lats actively) and using your legs and hips to drive the bar up -
4 sets of:
6 squat cleans @ 50-60% of 1RM clean (if strength is your main issue in metcons go closer to 60%, if you have more problems with movement speed and conditioning go closer to 50%)
9 strict HSPU (scale reps first, then ROM - minimum of 5 reps)
12 C2B
rest 60sec. between sets