A. Snatch Complex and Capacity

From 0:00-6:00 min build up a heavy complex of


3 tng snatches from floor

At 7:00-10:00

AMRAP3

Snatches @ 100% of complex

B. Front Squat 7-7-5-5-3-3

7 Front Squat
7 Front Squat
5 Front Squat
5 Front Squat
3 Front Squat
3 Front Squat

Each set @ RPE 8-9

C. Wod

Amrap10

2 lanes(2x7,5m) DB SA OH walking Lunges (1x30kg/20kg)
4 wallwalks
6 strict pullups
8 alt. Pistols

A. Zone 2 - Work

In teams of 3 AMRAP35

Partner A : Echo Bike for calories

Partner B : Row for calories

Partner C : 10 Shuttleruns (2x7,5m = 1 Rep)

Switch Stations when Partner C is done with Shuttle runs A -》B | B -》C | C -》A
Try Nose breathing if possible