0:00 - 18:00
A)
12 rds
Every 90 seconds
1 x power snatch
1 x full snatch
1 x hang snatch
26:00 - 37:00
B)
0:00 - 5:00
3 rds
10 x thrusters (115,75)
15 x c2b/pull ups
6:00 - 11:00
3 rds
10 x thrusters (115,75)
15 x c2b/pull ups
45:00 - 52:00
C)
7 min amrap
10 x dumbell front rack lunges (22.5,15kg)
10 x box jump overs
Optionals accessories
1)
5 x 10 reverse grip barbell rows
With
5 x max ghr
2)
5 x 10-15 alternate dumbell curls
With
5 x 1 min plank