A.
Every 2 minutes, for 16 minutes (8 sets) of:
Snatch
*Sets 1-3 – 70-75%
*Sets 4-6 – 75-80%
*Sets 7-8 – 85-90%
B.
RX
Complete as many rounds and reps as possible in 12 minutes of:
400m run
20 Single-Arm Dumbbell Push Presses (10 each; 22.5/15 Kg DB)
20 Box Step-Overs with DB Goblet Hold (60/50cm 22.5/15 Kg DB)
Scaled
Complete as many rounds and reps as possible in 12 minutes of:
400m run
20 Single-Arm Dumbbell Push Presses (10 each; 17,5/10 Kg DB)
20 Box Step-Overs with DB Goblet Hold (60/50cm 17,5/10 Kg DB)
Basic
Complete as many rounds and reps as possible in 12 minutes of:
200m run
20 Single-Arm Dumbbell Push Presses (10 each; 10/5 Kg DB)
20 Box Step-Overs with DB Goblet Hold (60/50cm 10/5 Kg DB)
