6 Sets x Every 4:00

8 Reps One ARM Shoulder Press ( Each )
12 Reps One ARM DB Row ( Each )

5 rounds for time with a partner:
30 alternating DB snatch (25/20 kg)
20 box jump-overs (30/24")
– Resting partner hangs from the pull-up bar
-break anyhow
-reps total

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Option 2
5 rounds for time with a partner:
30 alternating DB snatches (15/22.5 kg)
20 box jump-overs (30/24")
– Resting partner hangs from the pull-up bar.
-break anyhow
-reps

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Option 3
5 rounds for time with a partner:
30 alternating DB snatches (12.5/17.5 kg)
20 box step overs (24/20")
– Resting partner holds the bottom of a ring row.
-break anyhow
-reps

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Goal & Intensity:
– Build upper body strength and partner coordination in a challenging, rhythmic workout.
– Improve efficiency under fatigue and body control while hanging from the bar.
– One athlete works while the other hangs; switch as often as needed based on hang capacity.
– Dumbbells should allow at least 7 unbroken before switching.
– Don’t hang to failure — use short, repeatable sets to stay productive longer.
– Keep the dumbbell close to your midline and aim for smooth, quick transitions with your partner.
RPE: 8
Training focus: Develops upper body endurance, grip strength, and body control. Also builds communication and pacing awareness essential for team or partner workouts.

4x2 Deadlift @85%++

With partner AMRAP in 15 minutes: 8 DB Snatch, alternating arms. 50 Double-unders every 3:00.

*YGIG.

M: 30kg N: 20kg

Strength (load)

Back squat
Build up to a heavy set of 3 back squats in 20 minutes.

Metcon (quality)

20 minutes for quality:
20/15 Calories row
15 KBS, light
10 Toes to bar
5 Devil’s press, light
20 Cossack squats (10/10)

Metcon (reps)

AMRAP in 15 minutes of:
5 Shoulder press
10 Deadlifts
15 Box step-ups with wallball in bearhug 24/20” + 20/14lb

M: 50kg N: 35kg

Metcon (quality)

EMOM for 16 minutes:
1. 5 Hang power cleans
2. 7 Box jumps

*Choose a moderate weight and a high box. Perform box jumps as ”singles”.

Accessory:
4-5 Rounds of
15-20 banded deadlift - light
10+10 Weighted lunge - light
60s wallsquat

Hang squat snatch 1-1-1-1-1-1-1

3x5 Back Squat

• Build up to heavy 5