2 sets of:
3x 3min on 2min off
1. 400m run
max KB-Snatches @24/16kg
2. 400m run
max single arm KB-Front squats @24/16kg
3. 400m run
max single arm KB-Push Press @24/16kg
- rest an additional 2min btw. sets -
Every 7min for 35min (5 sets):
500/450m row
400m run
- go hard! You should barely be able to hold your time consistent over the sets (a few seconds drop off is totally fine!) . Scale distance as needed to finish sub 4min. -
Row and Echo Bike Ladder (Teams of 2)
(Time cap-40)
3 rounds of:
5-10-15-20-25-20-15-10-5
-start with 5cal on the rower, after that 5cal on the Echo Bike,...etc.
3 sets of:
1 strict Press @last weeks weight
Rest 2-3min
5 sets of:
1 Clean and Jerk
Start @65% and work up by feel (no fails - max 90%)
12-9-6 of:
OHS @ 80/55kg
Bar MU
- 8min cap -
T2b + Facepulls
4 sets
15s splitsquat hold
15s pause
15s splitsquat hold
15s pause
30s alt. Jumpings lunges
90s rest
AMRAP8
5 burpee to plate
10m bearcrawl
15 db hang musclecleans