Snatch High Pull + Snatch Panda Pull + High Hang Squat Snatch
7 x (1+1+1) @ 50 - 60%
Send off 1:30

"AMRAP 35' "You Go, I Go" (changes any time @ any movement)

12 Burpees
12 Thrusters @50/40kg
12 Burpees
12 Power Snatches @50/40kg
12 Burpees
12 Push Jerks @50/40kg
12 Burpees
12 Hang Squat Cleans @50/40kg
12 Burpees
12 Overhead Squats @50/40kg"

AMRAP in 20 minutes
9 Squat Cleans @40/30kg
9 Kettlebell Swings @24/16kg
9 Toes-to-Bar
9 Push Presses @40/30kg
9 Burpees

3x8' AMRAP, 2' rest
30 DU/60 SU
20 KB swing @ 20/12kg
10 V-up
5 burpee

Wod
6 min Emom
5 Tng power clean and push jerk 55-65%

Event 6
6 RFT
600 m run
30 m lunges with 15 kg DB
Time: 28.31
16.

Event 7
FT
21 - 15 - 9
Thruster 30 kg
Pull ups
35 - 40 - 45 m sprint
Time: 7.00 (6 reps l. last 45 m sprint)
28.

Total placement 27/40

3 sets
10-20 sit ups
10+10m OH carry
5+5 windmill
5-10 hanging Leg raise

A.
2 rds:
1min. Row/Air bike
5 Walk out + Push up
5+5 Spider lunge + twist
6-8 Ring row

2 rds:
30s. Row/Air bike
5 Deadlift
5 Front squat
5 Shoulder press

Mobility:
- Lunge complex
- Shoulder pump
- Front rack
- Ankles

3rds:

10 pendlay
10+10 alternating DB shoulder press
20 banded bicep curls
10 tricep push-ups