4 min on 2 min off for 30 min
1. Amrap
4 Burpees
6 toes to bar
8 pushups
2. 200m run
ME db DB- Cluster
~12-15min HS walk Progression:
- HS hold [on wall, wall facing or in room] ~20s (sc.: pike HS hold on box)
- Shoulder Taps 8-12 in total
- PVC and Partner supp. HS walk
- X meter HS walk
AMRAP12:
- run 200m
- 4-6 strict HSPU (sc.: ROM, pike HSPU [Box], 20-30s HS hold)
- 4-6 kip. HSPU (sc.: ROM, pike HSPU [Box], 2-3 ecc. into tripod)
- 10 medabll slams (20//14lbs)
--> 30s rest
Every 90s for 15 sets
3 sets
5 hang muscle snatches
5 snatch balance without moving feet
90s rest
3 sets
4 hang PS with 2s hold in catch
4 Snatch Balance
90s rest
3 sets
3 hang snatch
3 OHS
90s rest
3 sets
2 hang snatches
90s rest
3 sets
1 hang snatch
Start with 1st weight after empty Bar! Then build up in small steps (max 2,5-5kg increasement per set)