2 min on 1 min off for 36 min:
Rower
C2 Bike
Ski erg
Echo bike
-> hold consistent pace for all 3 sets
10min EMOM
1-4 wall walks
10min AMRAP of:
2 C2B
2 alt. DB-Snatches @30/22,5kg
4
4
6
6
...
- 30 DU´s after each round -
5 sets of:
2min on 3min off:
15/12cal Echo Bike
10 DB Hang Cluster @2x22,5/15kg
5 Bar MU
max distance HS-walk (7,5m there and back)
Aim for max reps in each interval. Go really hard on the first round and see how close you can keep your score on the later ones.
10-15 sets of:
1 Snatch @80-90%
rest 45sec. btw sets
Aim for no misses on these. Only work higher than 80% if you can maintain good form and are able to make the lift with no miss. Consider your fatigue from the intervals.