24min AMRAP of:
200m run
16 WB (20/14lbs)
200m run
14 alt. DB-Snatches (22,5/15kg)
200m run
12 T2B
3 sets no rest
20 banded good mornings
(2s hold at peak contraction)
15 cyclist squats
(fast but controlled)
10s RKC plank
3 sets each side
8 reps @ RPE 8
Rest 45s between legs
(Load with 2x DB in Farmers Position)
3 sets
6-10 barbell romanian DL @ RPE 8-9
Rest 90s
Every 2:00 for 14 min
1.1.1 Squatcleans (10s between reps)
1 Splitjerk after 3rd clean
3 sets
8-10 pendlay rows
8-10 bentover reverse flys
10s RKC plank (100%)
Rest 60s
Build up to 80-85% for a heavy single hang power snatch in 6 min.
Then do 5x1 @ that weight (no fails)
3 sets
5 pause Frontsquats @ ~ 50-60% (2s pause in bottom)
Rest 2:00
Amrap10 for Quality
5 KB windmills each side
100m run
3 turkish getups each side
100m run
15 easy angle ring rows
100m run