Warm up

A) For 6min (easy)
1min row
1min shuttle run / echo bike

B) Front squat warm-up:
10-8-6-4 up to 60% 1RM

C) Pull-up warm-up:
3 rounds: 8 scapular pull-up + 6 ring row

Workout

A) Front squat
5x6 @65-75% of 1RM
Rest 2,5-3min

B) Push press 4x3
Rest 2-2,5min

C) On the minute for 9min
1. Straight arm pull down (banded)
2. Lateral raises (DB's / plates)
3. 15-30s L-sit hold

For time:

15 Power Snatch
30 Box jump Overs 24"/20"
12 Power Snatch
24 Box Jumps Overs 24"/20"
9 Power Snatch
18 Box Jumps Overs 24"/20"

Use Snatch weights From 31.5.2022

( 8 - 15 )

After event 4 rest 1min

AMRAP’6
60 SU
15 STOH
10 med ball sit ups
5 pull up

AMRAP’6
10 box jump over
10 Alt. front rack lunges
7 hang power cleans
4 front squat

Bb 40kg

Partner wod
00:00-08:00
(Relay style)
AMRAP 8’
3 box jump @60/50 cm
6 box push up
9 air squat
Partner is holding plank.

Rest 2’
10:00-18:00
(Relay style)
AMRAP 8’
2 burpee
4 double DB clean @2x22,5/15
8 double DB push press
Partner is holding DB goblet squat bottom pos.

Rest 2’

20:00-30:00
5 rounds for time:
3 sync DB burpee
6 sync T2B
9 sync sit up

Cluster ladder
30-40-50-60-70-80kg

AMRAP at all weights. 30sec time to lift 30sec rest after every weight. 70-80kg lifts are x2.

For time

• 200-meter run
• 3 bar muscle-ups
• 6 deadlifts
• 9 box jumps

• Rest with remaining time

• 400-meter run

• 3 bar muscle-ups

• 6 deadlifts

• 9 box jumps

• Rest with remaining time

• 800-meter run

• 3 bar muscle-ups

• 6 deadlifts

• 9 box jumps

• Rest with remaining time

♂ 225-lb barbell and a 30-inch box
♀ 155-lb barbell and a 24-inch box

After event 1 rest 2min

For time
60 plate devis press 20kg
Tc.8min

AMRAP’8
15cal row
200m run with plate 15kg

Count only your calories.

Power snatch + Snatch

4 x 1+2 @ 70+%, go every 1:30-2:00
4-6 x 1+1 @ 80+%, go every 1:30-2:00

– Build in weight each set if you can
– Drop the bar between each rep, reset and go