A. Intervals

3 min on // 1 min off (6 Sets)

1.
10 fence sprints
then
AMRAP Cindy

2.
400m run (sub 2:00! min)
ME Devilspress for remaining time (2x22,5/15kg)

A. 1 Power Clean + 5 Front Squats + 1 Split Jerk 5 x 1

1 1 Power Clean + 5 Front Squats + 1 Split Jerk
1 1 Power Clean + 5 Front Squats + 1 Split Jerk
1 1 Power Clean + 5 Front Squats + 1 Split Jerk
1 1 Power Clean + 5 Front Squats + 1 Split Jerk
1 1 Power Clean + 5 Front Squats + 1 Split Jerk

B. Low Hang Clean Pull 4 x 8

8 Low Hang Clean Pull
8 Low Hang Clean Pull
8 Low Hang Clean Pull
8 Low Hang Clean Pull

Starting position is below Knee. Start with the last weight of the complec and then build up if form is good!

A. Hang Snatch 7 x 1

1 Hang Snatch
1 Hang Snatch
1 Hang Snatch
1 Hang Snatch
1 Hang Snatch
1 Hang Snatch
1 Hang Snatch

Build up a heavy Single Snatch in 10 min

B. Backsquat

Build up to a heavy single for the Day in 10 min with very good form! No Grinding!

C1. Weighted Supinated Pull-Up 7 x 1

1 Weighted Supinated Pull-Up
1 Weighted Supinated Pull-Up
1 Weighted Supinated Pull-Up
1 Weighted Supinated Pull-Up
1 Weighted Supinated Pull-Up
1 Weighted Supinated Pull-Up
1 Weighted Supinated Pull-Up

C2. Weighted Ring Dip 7 x 1

1 Weighted Ring Dip
1 Weighted Ring Dip
1 Weighted Ring Dip
1 Weighted Ring Dip
1 Weighted Ring Dip
1 Weighted Ring Dip
1 Weighted Ring Dip

A. Front Squat 3 Reps

3 Front Squat

Build up a 3RM Frontsquat in 12 minutes.

B. One Arm Dumbbell Shoulder Press 5 Reps

5 One Arm Dumbbell Shoulder Press

Build up a 5RM in 12 min. Both sides have to be done before advancing to the next weight.

C. Run 1,600 meters

Run

Option B: 2000m Row