Every 6min for 30min (5 sets):
400m run - max 2min
15 T2B - minimum 7 reps
20 russ. KBS (24/16kg) - minimum 12 reps
10 Burpee over KB - minimum 6 reps
- scale weight/reps/distance as needed to finish sub 4min consistently -
AMRAP24
4 Burpee Boxjump overs (30/24)
8 T2B
12 DB hang snatch (22,5/15 // 6 each side)
16 Airsquats
Every 2:00 for 18 min
3 sets
3 snatch lift offs (2s pause at knee)
2 snatch pulls
1 muscle snatch
3 sets
3 snatch lift offs (2s pause at knee)
2 snatch pulls
1 power snatch
3 sets
3 snatch lift offs (2s pause at knee)
2 snatch pulls
1 snatch
4 sets
30s banded ohs bottom hold
15s rest
30s empty barbell ohs bottom hold
45s rest
4 sets @ hard but consistent effort
8 DB hang powercleans (22,5x2/15x2)
4 burpees over db
8 DB pushpress
4 burpees over db
8 DB thruster
4 burpees over db
Rest 1:00
Emom10
1. X T2B
2. 10-15 Deadlifts (100/70)