A:
6-6-6-6-6 Sumo Deadlift
5 sets of 12/12 DB Row on Bench
Start a new round of both exercises every 3min.
B:
4x AMRAP 3 w/ 1min rest in between
1:
16/12 cal Row
20 WallBalls
2:
20 DB Hang C and J
10 Burpees over DB
3:
12/9 cal Row
12 WallBalls
4:
14 DB Hang C and J
6 Burpees over DB
Level 1: 15/10kg
Level 2: 20/15kg
Level 3: 25/17.5kg
out doors DB Thrusters instead of WB
OLYMPIC WEIGHTLIFTING
A:
EMOM 12
1) 3 Squat Snatches
2) 2 Squat Snatches
3) 1 Squat Snatches
4) Rest
B:
Over Head Squat
5 x 4 w/ 3sec. paust at the bottom