21.2

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

22,5/15 kg dumbbell, 60/50cm box

Time cap: 20 min

Find TM in the "Tor Complex"

-Snatch
-Snatch balance
-Snatch push press
-OHS

For time:
12 Burpee box jump (70/60cm)
30 Wall ball
16 Alt OH step back lunge fat bar (2x25/15kg)

TC 4min

EMOM 16

1) Pendlay row 10-12
2) Barbell push up 8-10 (3-0-X-1)
3) Hollow rock 12
4) Rest

Activation:
-Lats

Practice:
-Ring MU transition
-Jumping Ring MU
-Feet elevated transition
-Kipping/swingin
-Kipping ring mu

EMOM 8 ( 1-3 reps)
Choose a demanding progression

10 x Every 2min

6 Alt Devils press 22,5/15kg
12 Alt pistol squat

Handstand / HS Walk
Practice for 5min

-Kick Up 2 HS against wall
-Balancing w/ a pair
-Arch to hollow facing wall
-Shoulder tapping
-Walk against wall
-Max distance

EMOM 12
1) 15 T2B
2) 50 DU
3) 15 HSPU

WHAT TO DO?

-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (Check out our "weaknesses program" at the box)
-Socialize and HAVE fun!

Snatch + Hang Snatch

Build up to TM in 20min