Snatch 1x2 @ 60%
Snatch 2x2 @ 65%
Snatch 2x3 @ 70%

15-12-9
Weighted Sit Up @24/16kg KB
Strict Pull Up

AMRAP 30'
15m Gun walk @20/15kg Plate
5 Wall Climb
15m plate piched walk @2x20/15kg Plate
10 plyo push up @2x2 20/15kg Plate
15m dbl KB Front Rack walk @2x24/16kg
15 T2B
15m Bear Walk
20 Dbl KB Swing @2x24/16kg

“Cindy” 20 Min AMRAP of:
Pull Ups 5 reps
Standard Push Ups 10 reps
Air Squats 15 reps

Niiii!

Week 6/18: 5/3/1 EMOM
Weighted dip
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM

5 Rounds YGIG

40 DU
2x Macho man DB complex 2x 25kg*
*1 Round of Macho Man = 3 Power Cleans + 3 Front squats + 3 Shoulder to Overhead

For time in team da 3
25 synchro burpees
90 overhead squat 40 kg
50 synchro push up
90 push jerk 50 kg
75 synchro sit up
90 hang power clean 50 kg
100 synchro squat
90 deadlift 65 kg

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20min AMRAP:

400m Run
20 Jumping lunges
20 Sit-ups

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WARM-UP:

800m run

then,

2 rounds, 10-20m per each movement:

Samson stretch walk
Glute stretch walk
Inch worm walk
Bear crawl
Duck walk

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50 V-ups
50 supermans
1:00 L-sit

Partner WOD:

P 66 Push up
U 66 USA Swing @24/16kg
M 66 Medball Sit-up @9/6kg
P 66 Pistol Squats
K 66 Knees to Elbows
I 66 Inverted row
N 66 Narrow Grip Floor Presses @40/30kg
TC:40'