3min AMRAP
rest 2min
6min AMRAP
rest 2min
For time
(12min cap)
400m run
30 single arm DB-Thrusters (22,5/15kg)
20 T2B
30 alt. DB-Snatches (22,5/15kg)
20 Burpee over DB
30 single arm DB Hang squat cleans (22,5/15kg)
20 Pull ups
100 DU´s
Split jerk Waves
3-2-1-3-2-1-3-2-1
Start at a moderate weight for 3 reps and build up to the first single. Then start the second wave a little bit heavier than the first one and build up again. Then do this another time and build up to heaviest single of the day with good form.
3 rounds for time (TC 6 min)
15 Deadlifts (60/40)
10 lateral burpees over bar
5 hand release pushups (or HR knee pushups)
8 sets
1 vertical Leap with wall touch
rest 30s
Build a heavy hang snatch with good form in 10 min
then
Every 30s for 5 min (10 sets) do
1 snatch @ 70-80% of todays snatch
3 sets no rest
10 palloff press each side
10 sideplank rotations each side
Every 2 min for 10 min (5 sets)
6-12 kipping ringdips
6-8 hang power snatches (AHAP)
Every 10 min for 2 sets do (Try to pace yourself in the 1st set so that you can go faster in the 2nd)
40/30 cal Echo Bike
30/20 T2B
20 deadlifts (100/70)
10 Barfacing Burpees