“Hit and Run”

5 Rounds:

400 M/300W Meter Run

12 alt Dumbbell Power Snatches 22,5/15

21 Single Dumbbell Front Squats

Every minute, on the minute, for 20 minutes:

Minute 1 – 250/200 mt Row or 15/10 Cal bike

Minute 2 – 12 alt Kb snatches 32/24

Minute 3 – 5 Bar Muscle-Ups

Minute 4 – 10 Devil Presses 22.5/15

Front squat max. Tc.15 min.
B:
Button pause snatch @build up to heavy singels
C:
Cluster snatch sets @70% “technical amrap”

amrap3':
1 power clean
2 bar face burpee

for time:
50 db squat snatch
emom 5hspu

for time: 50 bbjo
emom 5 t2b

6 x 4
Every 2 min

4 RFT

• 25 cal @ assault bike
• 20 Walking lunges 2x22.5kg

Walking lunges: This is performed as rack anyhow. You decide how to rack the dumbbells, but not in straight arms like a farmers walk

Timecap: 20 minutes

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TIMES TO BEAT

Beginner athlete: 20min 24sec
Average athlete: 17min 0sec
Advanced athlete: 13min 36sec
Elite athlete: 10min 12sec
Regional athlete: 8min 50sec

3 Rounds not for time
5 wall climb ( scale : 3 reps)
10 strict Toes To Rings
10 Strict Ring Dip/ box dip
5 strict C2b/pull up

rest 90 sec btw rounds

Weighted Pull-Ups 1 RM

EMOM 9
1´ 9x KB Sumo DL high pull
2´ 15x Superman (small plates)
3´ 21x Air sq

5 rounds
10x Back Squat (50/70kg) + 10x Deadlift (70/100kg)

5 rounds (7min 30s)
30s on / 15s off
Plank up
Wall sq hold

3 rep max