AMRAP 18'
4 Power Snatch @50/35kg
6 OHS @50/35kg
8 Burpee over the bar
10 Cal Row

Db strict press 5x12
Db row 5x12

Partner wod
For time:
60 GTOH 61/40kg

• 2-2-2-2-2 of:
BB Squat Snatch
Scaldati progressivamente e poi in 3 sets sali sino a una doppia pesante ma ben gestibile con cui
senti di avere un altra rep di margine. Poi con il 95% di quel carico fai altri 2 sets.

6x3 Power snatch @ 75%
- Rest 2-3min btw

Accumulate 2min in the bottom of overhead squat.
- Empty barbell
- Post the number of how many tries it took. Goal is to get it with only 1 try.

Intense HS hold / -walk practice for 10min.

"31 Heroes"
Teams of 2
AMRAP 31:
8 Thrusters (70/50kg)
6 Rope Climbs
11 Box Jumps (75/60cm)

*400 Meter Continuous Run with DB (22.5/15kg).

• Toinen etenee amrapin toistoja, kun toinen juoksee... Juoksijaa vaihdetaan 400m välein.

Optional Accessory

GYMNASTIC STRENGTH

Gymnastic Ab-Work

1-2 rounds

RPE 3-4

5rounds:

15 OHs @ 42.5/30kg
15 burpees

15min Time Cap