4x3 noin 80-90%

Rest 1min
Between sets
Find perfect pace for the day
Example 1:55/500m, 1:53/500m, 1:50/500m

OTM 20min
10 Overhead Squat 25kg
10 Wallballs 10lbs
30 sec Handstand hold
10 Ring Dips red+blue band

Snacth Complex

in 15' timeframe, work on this path:

• 1 deadlift snatch grip
• 1 hang power snatch
• 1 hang full snatch
• 1 complete full snatch

increase weight every time you complete the complex.

Deadlift 5-5-3-3-2-2-1 reps

TEAM WOD of 2

For time:

50 Deadlift 50/35

6 Round Strict Cindy: 5 Strict Chin Ups - 10 Push Ups-15 Air Squat (1 rnd each ath )

40 Hang Power Clean

4 Round Strict Cindy: 5 Strict Chin Ups-10 Push Ups-15 Air Squat

30 Shoulder to Overhead

2 Round Strict Cindy: 5 Strict Chin Ups-10 Push Ups-15 Air Squat

EMOM30

Power snatch *5
Bike 15cal
Rest

Have fun, not allout

"10min AMRAP:

30 Double Unders

15 Power Snatch 35/25kg

7 Burpee over the bar (lateral)

 "

100 cal rowing
100 cal assault bike
100 shuttleruns
100 burppes
100 knees to elbows
100 push ups
100 sit-ups
100 air squats
100 v-ups
100 kb-swing 32/24 kg

deadlift 4x6 add weight in every set