35min AMRAP of:
400m run
12 KB-SDLHP (24/16kg)
6 T2B
12 alt. goblet rev. lunges (24/16kg)
6 target Burpees (6'')
4 sets @ RPE 8 all sets (+ ramp up sets)
5 touch and go Deadlifts
Rest 90s-120s between sets
3 sets (heavy)
10-12 DB cyclist Goblet squats (3030)
Rest 60s
Quality Amrap6
4-6 Ring dips
(2-3 negatives / low rings feet supported/ elevated pushups)
4-6 chinups with 2s pause at 90° in descent
(2-3 negatives / light banded / Ringrows with same pause)
7 sets
1 Behind the neck splitjerk + 1 OHS (3333)
rest 60-90s
5 sets
3 snatch high pulls with new setup and no drop between reps
rest 60-90s
3 sets no rest
100m KB FR / Farmers Grip carry (50m one side and 50 m other side)
6-8 barbell roll outs
Every 2 min for 10 min do
4 drop and go Powersnatches
(start a little higher than last week and try to go beat last weeks weight)
Every 2 min for 10 min do
4 tng pushjerks
(start a little higher than last week and try to go beat last weeks weight)
3 rounds for time (TC 10 min)
12 OHS (60/40)
10 BMU
8 Barfacing Burpees