A. In Teams of 2

Teams of 2
YGIG per round (Partner WB +200 m run together!)

15 DB hang Clean + Jerk @2x22,5/15
20 Partner WallBalls
15 DB deadlifts
200 m run (together!)

When both of you finished one round you do 8 synch. Burpee to target

A. Conditioning

25min EMOM
1. 45sec. C2-Bike for cals
2. 5-10 push ups + 5-10 Ring Rows
3. 45sec. Farmers walk (10m there and back)
4. 8-12 Goblet Squats + 5-10 T2B
5. rest

A. Clean and jerk Build up

Every 90s for 16 sets

2 sets
4 tall cleans
4 tall jerks

3 sets
3 low hang power clean
3 Jerk Balances

4 sets
2 cleans from floor
2 splitjerks

7 sets
2 cleans from floor
1 splitjerk

A. Snatch 10 x 1

1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch

B. Front Squat 6 x 5

5 Front Squat
5 Front Squat
5 Front Squat
5 Front Squat
5 Front Squat
5 Front Squat

Add 2,5-5kg from last weeks weight

C. Metcon

2 rounds for time
25 target burpees
25 DB hang PC + Jerk (2x22,5/15)

TC 8 min

A. Strength

3 sets each side

8-12 SA DB Pushpresses
Directly into
8-12 SA DB FS (same side)

Rest 30s and then switch sides

B. Wod

For time

30-20-10*
Russian KBS (32/24)
T2B

*After each round do 8 Shuttle runs (1 rep = 2x10m)

TC 10 min

B. Wod

For time

30-20-10*
Russian KBS (32/24)
T2B

*After each round do 8 Shuttle runs (1 rep = 2x10m)

TC 10 min