A. Teams of 2

AMRAP25

30 C2B
40 KB SA Push Press
50 WallBalls
60 KB SA alt. Snatches

Split as needed

run 400m together after each round

A. Conditioning

8 Sets of:

2min on 1min off

1. 1min Echo Bike for cals
then max distance Farmers walk (10m there and back) in remaining time

2. AMRAP of:
15 Air Squats
12 Single arm DB-Push Press (6 each arm)
9 T2B

A. Snatch Build up with Focus on Pull

Every 90s for 16 sets do

2 sets
1 snatch grip deadlift with 5s until knee
1 snatch high pull with 3s until knee
1 Powersnatch

3 sets
1 snatch high pull with 3s until knee
1 Powersnatch

4 sets
1 snatch high pull
1 Powersnatch

7 sets
1 Powersnatch

A. Snatch 16 x 1

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

Try to go a bit heavier than last week if you had Max 2 fails

B. Front Squat 4 x 4

4 Front Squat
4 Front Squat
4 Front Squat
4 Front Squat

Add 2,5-5kg from last weeks weight

C. Metcon

For time

25 DB Hang PC (2x22,5/15)
50 heavy wallballs (30/20)
25 DB Hang PC

TC 8 min

A. Intervals

Every 3 min for 24 min in alt. sets

1.
1 round
24/18 cal row
10 DB thruster (2x22,5/15)

2.
2 rounds
15 russian KBS (24/16)
1-2 wallwalks


Scale to finish each set sub 2:00!