run 400 meter

Give the new kit a try out in The Den, 10-1 clean push press with 50kg, 1-10 kettlebell Swings with 1.5 pood. So 10 +1, 9+2, 8+3 to 1+10. 1 minute flat out on the Aerodyne between rounds. 34:40 and fooking horrible.

10-8-6-4-2

Add weight after every set

Three sets of:
Jerk Balance x 3 reps @ 40-50% of 1-RM
Rest as needed

Buy in: 400m run
5 rounds:
8 burpees
8 TTB
Buy out: 400 m

Deadlift Hold (315/225 lbs)
(lift a barbell to top of deadlift position – start clock when you are fully locked out, and end test when your knees bend, you drop the barbell, or hinge/lean back at the hips to support the load)

Max effort, work up to 2RM, 1RM if feel like it

Complete 5 rds:
Max chin ups
10 shin hops

Result: chin ups total

Power snatch + snatch balance + 2 ohs @50kg
30 du

Squat clean 5x3

With reset