A. Two Times Teams of Two

12 min AMRAP - YGIG

200m run
12 DB SA hang Squat Cleans
8 T2B
12 DB Renegate Rows
8 DB PushPress

3 min Pause

12 min AMRAP - Synchro
400 m run
6 DB Devils Press
12 Push up
12 DB Deadlifts
8 Pull ups

A1. KB Staggered Stance Romanian Deadlift 4 x 8-10

8-10 KB Staggered Stance Romanian Deadlift
8-10 KB Staggered Stance Romanian Deadlift
8-10 KB Staggered Stance Romanian Deadlift
8-10 KB Staggered Stance Romanian Deadlift

each side

A2. Strict Supinated Pull-Up 4 x 4-6

4-6 Strict Supinated Pull-Up
4-6 Strict Supinated Pull-Up
4-6 Strict Supinated Pull-Up
4-6 Strict Supinated Pull-Up

B. Accessoires

4 Sets
6-10 Adductor Slide outs w/Rower (each side)
15-20 Mini Band Wall assisted Hip Abduction (each side)
6-8 Ring Body Saw /scale down to plank hold

A. Snatch Complex and Capacity

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

1 Powersnatch
1 tng squatsnatch

At 7:00-10:00

AMRAP3

Snatches @ 100% of complex

B. Front Squat 6-6-4-4-2-2

6 Front Squat
6 Front Squat
4 Front Squat
4 Front Squat
2 Front Squat
2 Front Squat

Each set @ RPE 8-9

C. Wod

Emom until fail (min 5 / max 10 min)

5-10 burpees over bar
5-10 Overheadsquats (60/40)

A. Jerk Build up

Every 90s for 16 sets

2 sets

1 PC
3 tempo strict presses (3s ecc.)
3 tallJerks with 3s hold


3 sets
1 PC
2 tempo pushpresses (3s ecc.)
2 pause splitjerk (3s hold in dip)

4 sets
1 PC
1 pushpress
1 splitjerk

7 sets
1 PC
1 Splitjerk

A. Romanian Deadlift 3 x 5-8

5-8 Romanian Deadlift
5-8 Romanian Deadlift
5-8 Romanian Deadlift

work @RPE 8-9

B. Partner Leg Curls 3 x 8-12

8-12 Partner Leg Curls
8-12 Partner Leg Curls
8-12 Partner Leg Curls

You go I go per set.

C. Goblet Squat pre fatigue

3 sets of:
30-45sec. wall-sit
into
10-15 Heel elev. Goblet Squats (controlled eccentric)
rest 90sec.

D. Core Finisher

3 sets (as YGIG)
15-20 Partner Hip lifts (different directions)