A) 12mins to find heaviest complex:
Hang squat snatch + overhead squat + TNG squat snatch
–
B) 6mins to find a heavy:
Squat snatch (Max out only if feeling good)
–
C) 18min AMRAP:
20 Single Db Overhead alt lunges – up to22.5/15kg
5 Single Db devils press (Left arm)
20/16 Cal row/Bike
10 Single Db thrusters (Left arm)
20 Single Db Overhead alt lunges
5 Single Db devils press (Right arm)
200m Run
10 Single Db thrusters (Right arm)
–
(If time)
D) 2 Rounds:
30 Russian Twists
20 Hollow body rocks
10 Hanging leg raises