A. Snatchbalance

6 sets

1 snatchbalance, 2 Overheadsquats

60 - 90 sec. Rest

B. Snatch complex

Every 90 sec. 8 Sets

1 snatchpull, 1 powersnatch, 1 hangsquatsnatch

A. Endurance

In Teams of 2:

A: is working
B: rest
Then swich

1: 5 rounds
1 min Echo bike

- 2 min rest -

2: 5 rounds
200m run

- 2 min rest -

3: 4 rounds
300m row

A. Amrap’30 in Teams of 2

20 Burpee box get over YGIG
20 T2B (split)
20 S.A. DB Thruster (15/22,5 kg) (Sync)
14 Burpee box get over YGIG
14 Pull ups(split)
14 S.A. DB Thruster
8 Burpee box get over YGIG
8 BMU(split)
8 S.A. DB Thruster

-> scale BMU to jumping BMU or (C2B) pull ups
—> scale pull ups to jumping pull ups or ring rows

A. Conditioning

8 sets of:
2min on 1min off

1. AMRAP of:
6cal Echo Bike
6 WB
6 Ring rows

2. AMRAP of:
6 DB-P. Cleans
8 DB FR-walking lunges
10 DB-Push Press

A. Upper Body Strength

5 sets

Narrow grip pushups on parallettes or elevated

Rest 30s

1-2 skin the cat or 10-15s inverted hang

Rest 60s

B. Gymnastics Wod

Amrap8
1 wallwalk
1 strict pullup
2
2
3
3
4
4
.....

A. Intervals

Every 5min for 25min (5 sets):
500/450m row
10 DB-GTOH @2x22,5/15kg
15 T2B
50 DU´s