Part A:
12 min EMOM
1.6 reps at 65%
2. 6 strict pull ups
Part B: For total time
All at your 2 km pace +2 with 1 minute rest after each interval
250m/250m
500/400m
750/650m
1000/800m
Part A:
12 min EMOM
1.6 reps at 65%
2. 6 strict pull ups
Part B: For total time
All at your 2 km pace +2 with 1 minute rest after each interval
250m/250m
500/400m
750/650m
1000/800m
A: On the 2 minutes at increasing loads x 12
1 power clean + 1 low hang full clean (below the knee) +1 jerk
B: Back squats
6x8 at 55%