30min AMRAP of:
400m run
1 round of "cindy" (5 pull ups, 10 push ups, 15 air squats)
Every 6 min for 24 min (4 sets)
400/350m row
30 wallballs (9/6)
20 russ. Kbs (24/16)
10 burpees
Scale to finish sub 4.30 in the first set!
Go as fast as you can in each set!
8 min konga line 10m back and forth light sled pushes for speed
10 sets
1 snatch Balance
1 Ohs (2s pause in bottom)
Rest 60-90s
7 sets
2 snatch lift offs below knee
2 snatch pulls with focus on lat engagement
Rest 60-90s
Every 2 min for 10 min do
6 drop and go Powersnatches
(Build up with good form / start with 1st weight after empty bar)
Every 2 min for 10 min do
6 tng pushjerks
(Build up with good form / start with 1st weight after empty bar)
AMRAP10
3 ring muscleups
(scale to jumping rmu or ringdips)
6 db thruster (2x22,5/15kg)
9 boxjump overs (24"/20")