30min AMRAP of:
400m run
20 WB
16 alt. DB snatches
12 T2B
3 sets of:
6 Barbell Backrack reverse Lunges / side @ RPE 8
rest 45s between sides
3 sets of:
5 Benchpress @ RPE 8
rest 2min
3 sets of:
12-16 see saw rows
rest 30sec.
12-16 fast but controlled goblet splitsquats each side
rest 30sec.
Every 2:30 min for 15 min build up weight (6 sets)
1 snatch from floor
1 pause overhead squat (2s pause in bottom)
1 hang snatch
1 Pause overhead squat
1 high hang snatch
1 pause overhead squat
Finisher
200m Frontrack carry
Every 3 min for 15 min do
12 alt. DB snatches (30/20)
10s Bike Sprint (controlled)
8 lateral Burpees over DB
Push each set hard but stay consistent. If you fall of your starting pace by more than 15s after set 4 you skip the last set
Every 2 min for 10 min
4-6 barbell hang clusters (AHAP)
4-6 Ring muscleups (scale to jumping /kipping Ringdips)