Strength
Every 3 min for 12 min
1 power clean
2 front squats
1 thruster (no thruster-jerks)
1 clean
Metcon
AMRAPx9
3 power snatch 115/80
6 handstand push up
12 box jump overs
Acessory
3 rounds
8 victorian raise
10 banded pull throughs
20 ghd sit up
Every 3 min for 12 min
1 power clean
2 front squats
1 thruster (no thruster-jerks)
1 clean
AMRAPx9
3 power snatch 115/80
6 handstand push up
12 box jump overs
3 rounds
8 victorian raise
10 banded pull throughs
20 ghd sit up