1.) Every 90 seconds for 10 rounds:
Snatch Complex- From floor 3 second Hang Hold Floor to High Pull Snatch
Note: Add load each round. You are creating good movement pattern so load appropriately.
2.) Run 800m
3 Rope Climbs
21 Deadlift 225/155lb
Run 800m
2 Rope Climbs
15 Deadlift 275/195lb
Run 800m
1 Rope Climb
9 Deadlift 315/225lb
3.) 3 Rrounds
25 GHD Sit-ups
25 Sledgehammer Swings
*4.) Every 90 Seconds for 10 rounds
Clean Complex- 3 sec. Hang Hold Floor to high pull Clean & Jerk
Note: Add load each round and as above your are creating good movement so don’t let too much load mess it up.