A) 2 Rounds:
10 e.a Single kb overhead alt lunges
5 Strict pull ups or ring rows
5 Snatch balance – up to 30/20kg
5 Overhead squats
400/300m Row
-10min cap-
-5mins to build-
B) Every 90 sec x8:
Power snatch + hang squat snatch + squat snatch + overhead squat
(drop + reset after hang snatch)
C) 15min AMRAP:
Cal row L1=9/6 – L2=12/9 – L3=15/12
12 Overhead squats @L1=30/20kg – L2=43/30kg – L3=52/35kg
15 Box jump overs
12 Hspu
