Every 90sec. for 15min (10 sets)
3-stop Snatch DL (2sec. 1'' off floor, just below knee and mid thigh) + 2 Hang Snatches
start @ first weight after empty bar and work up by feel
4 sets
5 Hang Power Snatches (start @ ~75% of heaviest weight from A and work up if form allows)
rest 30sec.
12-16 (heavy) DB-walking lunges
rest 60sec.
For Time: (TC 40 Min)
70 cal Echo Bike
70 cal Row
1200m Run together
50cal Echo Bike
50cal Row
800m Run together
30 cal Bike
30 cal Row
400m Run together
15 cal Bike
15 cal
200m run
>split as needed on Ergs
>run together (Switch as needed)
5min to work up to 80% of 1RM Snatch
then
Every 90sec. for 12min (8 sets):
Snatch + below knee Hang Snatch @80%+ by feel
8min to work up to a 3RM Front Squat
then
1x ME @90% of 3RM (no grinding, only solid reps!)
4 sets of:
30sec. max TNG (as long as possible, otherwise break up) P. Snatches @45-50% of 1RM Snatch
rest 15sec.
20sec. max Butterfly C2B (aim for an unbroken set but split up if you need to, especially to not burn out in the first set!)
rest 60sec.
- aim for consistent reps over all sets! -
10 min work on pause Frontsquats in sets 3-5 Frontsquats
Between sets do 2-3 wallclimbs with 10s hold
10 min to work on ropeclimbs
After each ropeclimb do 6-8 pushups
Amrap8 in teams of 3-4
5 synchro burpees
10 synchro airsquats
100m run together