AMRAP 30
400m run
40 single arm DB Thrusters (22,5/15kg)
30 T2B
20 alt. low hang DB-Snatches (22,5/15kg)
15 single arm OHS
10 DB-facing Burpees
3 sets of:
3 OH MB slams into 6 medball chest shocks to floor
rest ~30sec.
Every 2min for 12min (6 sets)
3 snatch lift offs (2s hold below knee)
2 snatch Pulls
1 power snatch
- start at first weight after empty bar and work up by feel but prioritize form! -
4 sets of:
6 hang muscle snatches
rest ~1min
400m Farmers walk (medium weight)
* Every time you put the KBs down do 8 Airsquats
5 sets (build up with good form)
1.1.1.1.1 Splitjerks from rack
Rest 10s between reps
Rest 90s between sets
Emom8
2 Thruster from rack
4 sets no rest
15m slowmotion farmers walk (heavy)
Rest 45s
3 sets of:
5 pause Front squats with 3s pause in bottom position (1-2 RIR)
Rest 2-3min
Every 2min for 10min:
1 slow 1st pull snatch pull (5s from ground to knee)
1 PS
1 snatch 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)
Try to increase weight or reps if possible