Snatch
On the Minute x 11:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-63-66%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (70-73-76%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (80-82-84%)

Strength Accessory
A. 3x6 Single Leg Step ups (6/side before switching)
B. 3x20 Weighted Sit up - feet anchored with dumbbell across chest

Tabata Style:
Strict Pull-Ups
Row Calories
Push-ups
Row Calories

*Tabata: 8 Rounds of :20 On / :10 Off *

OTM 10
Perform 3-6 reps of push ups on every minute

• 60 Min of:
Run @ 60-70% MHR

Clean and Jerk
EMOMx10: 1 Power Clean + 3 Front Squats + 1 Jerk

Partner WOD
50 D-ball over shoulder, you go I go
40 burpees partner in plank
30 pull ups partner in Wall sit
20 push press 50/35kg, partner hang
1000m row, partner in double Kb front rack hold

3 x max

800m Run
8 Bar Muscle Ups
400m Run
4 Bar Muscle Ups
200m Run
2 Bar Muscle Ups

• Quem não fizer Muscle Ups faz o dobro em Pull Ups Time Cap 16'

• Tee DUt unbroken. Jos ei mene 50 putkeen, aloita alusta. Aikaraja 2 min ja jos siinä ajassa ei mene DU:t, jatka käsilläkävelyllä

• käsilläkävelyt min 2 m putkeen tai palaa taaksepäin edelliselle 2 m merkille (merkkaa itse lattiaan)