A:
Every 45sec for 20 sets do:
1 Squat Clean + 1 Jerk

B:
Start Every 3 min for 5 Rounds
15/12 Cal Row or Bike
15 Abmat Sit Ups
10 Devil Presses


CROSSCIRCUIT

Station 1
Tabata Bike (Concept 2)
Rest 2min.
30sec. Sprint on Bike (Concept 2)
30sec. Easy
Rest 1min.

Station 2
3 Rounds of:
1min Plank
40m KB Farmer’s Carry
1min Rest

Station 3
AMRAP in 8min of:
12/9 Cal Row
10 Sit Ups
6 Devil Presses

Station 4
EMOM for 8min:
2 Clean and Jerk


GYMNASTICS

A:
C2B: technical coaching

B:
AMRAP in 4min of:
T2B – WB
2 – 2, 4 – 4, 6 – 6, …

then 2‘ rest

AMRAP in 4min of:
Push up – wall walk
3 – 1, 6 – 2, 9 – 3, …