Every 5 min for 25 min
12 DB Deadlifts (2x22,5/15kg)
10 DB STOH
200 m run
10 DB Devils Press
12 AirSquats
Scale to finish every set sub 3:00 min
Amrap10
1200m run (3x400m)
Echo Bike or row for calories rest of the time
Rest 2 min
Amrap8
800m run (2x400m)
Echo Bike or row for calories rest of the time
Rest 2 min
Amrap6
400m run
Echo Bike or row for calories rest of the time
Every 90s for 12 sets
4 sets
3 Behind the neck Pushpress
1 OHS with 10s pause in bottom pos.
4 sets
2 Behind the neck Pushpress
1 OHS with 6s pause in bottom pos.
4 sets
1 Behind the neck Pushpress
1 OHS with 2s pause in bottom pos.
5-4-3-2-1 Snatch Pulls* (Build up weight)
* After each set of Clean pulls do 50m KB Crossover Carry then rest 60-90s
3 sets of:
6 pause Front squats with 3s pause in bottom position (1-2 RIR)
Rest 2-3min
Every 2min for 10min:
1 snatch lift off (2s hold below knee)
2 snatches from floor
Start @80% and work up by feel (no fails)
3 sets of:
6-10 backrack reverse lunges
(1-2 RIR / rest 45s between legs)