Teams of 2, split anyhow

For time:
50 cal Echo bike
20 synchro T2B
32 Alt. DB Snatch @27.5kg
20 synchro T2B
50 cal Echo bike

TC: 10 min

Midline strength complex – 2 to 3 rounds

0:10 Hollow hold
Full roll (to the left) to hollow hold
0:05 Hollow hold
10 V-up snaps
0:05 Hollow hold
Full roll (to the right) to hollow hold
0:10 Hollow hold
– Rest as needed between rounds –

2-2-2-3 intervals, 1min rest between sets

5 Wall walks
20 pull ups
Max reps synchro burpee box jump overs 60cm, synchro at bottom. Share other as desired

Back extensions

3 x 12 @ RPE 8 (2 RIR), rest 1:30-2:00 between set

10 sets:
1min ON/OFF:
- Cal Ski

Overhead squat

3 x 4 w/ tempo 21X1 @ RPE 7-8 (2-3 RIR), go every 2:30-3:00

Tempo 21X1 = 2 sec down, 1 sec pause, fast up, 1 sec pause

5 round For time:

5 Burpee
10 Push up
15 Shoulder Tap (L+R = 1)
20 Sit Up
25 Air Squat

A:
Skill Primer
Tempo Muscle Snatch, Power Position Power Snatch & OHS
(5-8 sets x 2+2+2)

B:
Pause Snatch & Snatch
(5 sets x 1+2 / 65%)

*(0:03 Pause off the floor)

Reverse Lunges ( Barbell on back )

5 x 8, alternating legs

Go Every 3:00

Benchmark WOD Karabel

szív küldi Tominak

10 rnds for time:
3 power snatch @40/30
15 wall ball shots

T.C.: 15'