In teams of 2 for 40 minutes, partners work 30 s on / 30 s off basis:
40 KB taters
40 box jumps
40 cal ski
40 sit ups

One works, one rests.

Row/AB 60s.

2 rds:
8 Air squat
4 Walk out + Push up
8 Spider lunge + twist (alt.)
4 Up & down dog

Row/AB 60s.

Mobility:
- Thoracic
- Shoulders
- Couch stretch
- Pigeon stretch

Technique:
3 rds:
3-5 High Hang / Hang / Snatch pull
3-5 High Hang / Hang /  Muscle snatch
3-5 Snatch balance (1/3, 2/3, 3/3)

15 x Squat Snatch. Every 1:30

Start @ 60%, build heavy single.

Muscle Snatch + Snatch Drop

5 x (2+2)@30-50%

5 x 5

A.)
Warm up:
90s. Row / Air bike
10 Air squat
10 Push up
10 Lunges
10 Ring row

60s. Row / Ab
8 Deadlift
8 Muscle snatch
8 Press
8 OHS

30s. Row / Ab
6 Snatch pull
6 Power snatch
6 Snatch balance
6 Burpee

Mobility:
- Lunge complex: 2x60s.
- Front rack: 40s.
- Shoulders: 2x20s.
- Chest: 2x20s.
- Lats: 2x20s.

B.
EMOM x8:
1 Split jerk

• Find a heavy set.

C.
AMRAP 2:
15/12 Calorie Row / Air bike
7 Power Snatch (50/35kg)
Max Burpee over bar

*Rest 1 Minute Between Intervals
*Go Until 75 Burpees Are Completed

D.
3-4 Sets:
Max effort L-Sit hold
10-20 GHD Sit-ups

Yin-Jooga

“Viking Nancy”

5 rounds:
1000m/800m row
15 OHS 40/25 kg
2 min rest

40 min timecap

Saturday synchro ♡

In teams of 2 complete the following:

AMRAP 30min

10 (Synchro) T2B
14 Sit-ups w touch
16 Box step ups (1 x 24/20kg kb) divide reps with partner
20 (Synchro) DU
16 Front rack lunges (45/35kg) divide reps with partner
14 Sit-ups w touch
10 Synchro bar facing burpees

Rest 1 min between rounds

Station 1
16-12-8-6-2
Db snatch
Burpee

Station 2
Row 1000m
Kb swing 50
Wb 30
Situps 20

Station 3 (In teams of 2)
Assault 100cal (80cal)
Push ups 150
Air squat 200