A:
Every 45sec. for 18min (24 sets) do:
1 Snatch + 1 Hang Snatch
Focus on technique.
B:
For time:
20 Back Squats
40 T2B
60/40-calorie Row or Bike
Level 1: 60/42.5kg
Level 2: 80/55kg
Level 3: 100/70kg
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 Empty Bar Jumping Back Squats
10 Knee Raises (with swing)
100m Run/100m Row
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
2 rounds of:
30sec. Plank Hold
30sec. Push-ups
30sec. Hollow Hold
30sec. Sit-ups
30sec. Squat Hold
30sec. Squats
Rest 30secs.
Focus on device:
1 Min. On Damper 9
1 Min. On Damper 2
4x 7min of work with 2min rest between + 15min ROMWOD
STRENGTH
A:
Front Squats
5x2 @ 85%
3x3 @ 65% w/3 sec pause at bottom
B:
3-4 rounds
6 BB Bench Press w/3 sec down
6-10 Sandbag Squats
12 DB Shoulder Press
8/8 Bulgarian Split Squats