A. Teams of 2

In Teams of 2

AMRAP 30 - Split as needed
30 C2B
40 DB SA Push Press
50 WallBalls
60 DB SA alt. Snatches

Every 4 min do 8 Snychro Burpees

@22,5/15 kg DB
@20/14 lbs

A. Squatclean and Jerk Cluster

6 sets
Squatclean + Splitjerk
1.1.1 + 1 (rest 10s between reps)

Rest 60-90s

B. Finisher

Amrap5

1 squatclean thruster (heavy)
3 Counter movement jumps with pause in catch
2 squatcleanthruster
3 CMJ
3
4
3
5
3
....

A. Snatch

In 5-6 sets work up to 85% of 1RM Snatch
then do 2 additional singles at that weight

B. Back Squat 2 Reps

2 Back Squat

1 set of 2 reps at the heaviest weight from last week.

C. SKILL/Capacity Ring Muscleup

30 Ring MU for time

or

accumulate max Ring MU in 10min

or

Skill work for Ring MU

A. Conditioning

4 sets of:
4min on 3min off

4x15m Farmers walk
16 WB
16 alt. DB-Snatches
16 walking lunges
max cal Echo Bike in remaining time

A. Close Grip Bench Press 3 x 3-5

3-5 Close Grip Bench Press
3-5 Close Grip Bench Press
3-5 Close Grip Bench Press

2sec. pause on chest for every rep. Work at ~RPE8-9 for all sets.

In your rest btw sets do a 30-45sec. iso pull apart hold.

B1. Romanian Deadlift 3 x 6-10

6-10 Romanian Deadlift
6-10 Romanian Deadlift
6-10 Romanian Deadlift

with controlled eccentric

B2. Wide Elbow Ring Rows 3 x 8-12

8-12 Wide Elbow Ring Rows
8-12 Wide Elbow Ring Rows
8-12 Wide Elbow Ring Rows

B3. Banded Crunches 3 x 8-12

8-12 Banded Crunches
8-12 Banded Crunches
8-12 Banded Crunches