Every 2 mins x3
2 Tall Snatches
2 Snatch Balance
2 Drop Snatches
5 sets:
1 Hang Snatch
1 Snatch Balance
1 Overhead Squat
-Rest 90s between Sets-
EMOM’ 10
1) 12/15 cal Echo Bike
2) 5 H.P. Snatches + 5 OHS
4 Shuttle Run
Ergometer
Buy In & Out Runs -> together
5 Rounds each of you as "You Go I Go"
1 Person completes 1 round, the others rest
Choose 1 Ergometer for your team
Practice Toes to bar in single reps
Alt. With
4-8 controlled Boxstepdowns / side
Amrap8
1 wallwalk + 1 each round
10 Boxjumps
8-10 sets of:
2min on 2min off
1. AMRAP of:
18 WB @20/14lbs
12 P. Snatch @40/30kg
6 Bar MU
2. 25/18cal Row
max Burpee BJ over @24/20'' in remaining time
3 sets of:
8-12 prone PVC bnk press
10-20sec. Y-W-T´s (wtd.)
5-12 ROS GHD sit ups
10-15 DB-Sidebends (each)
In teams of 2
Amrap40
Partner A: Rows for Meter with 18/20/22/24/26 SPM
Partner B: Runs 400m
Switch Stations when B is finished
When both finished the row with 26 SPM start again with 18 SPM (Strokes per Minute)