A. Every 1:00 for 8:00
1 snatch grip deadlift
1 hang power snatch
1 overhead squat
Weight = 70% of 1RM snatch
B. Gymnastics
Every 1:00 for 8:00
3-4 Ring Muscle Ups
C. Barbell Intervals
Every 1:30 for 6:00 (4 sets)
5 Power Cleans
6 Front Squats
7 Push Press
Weight = 135,95
D. Bike Intervals
Ten sets of:
30-seconds Hard
30-seconds Easy