A.) Back squat w/2.sec pause atg
1.) 1×10 @30%
2.) 1×5 @50%
3.) Singles Adding weight till RPE8 ~90%

B.) Snatch
1.) Building weight
2.) 4×3 @65% (reseting after every rep)

C.) Clean & Jerk
1.) Warm up/Building weight
2.) 4×2+1 @65%

D.1) Lying leg raises w/pause @parallel/before heels hitting the floor
3×10

Weighted pull up 3x1

Deadlift 4x4 @RPE 4
(2-4 reps in the tank)
Rest 2-3min between sets

Partner WOD

A,
Partner 1 starts with Odd min, partner 2 with even min!

EMOM 12 ( 45”ON/15” OFF)
Odd min: 10 Double KB russian swing + AMRAP thruster @20/12kg
Even min: 10 T2b + AMRAP target burpee
Score total reps of thruster+burpee/team

2 mins REST

EMOM 10 ( 45”ON/15” OFF)
Odd min : 8 double KB snatch + AMRAP Du
Even min : 8 box jump + amrap air squat on top
Score: total reps of squat and Du/team

2 mins rest

EMOM 8 mins ( 45”ON/15”OFF)
Odd : 8 push up + amrap Kb renegade row
Even : 8 V-up + amrap jumping lunges
Score: total reps of ren. Row and lunges/team

3 x e2m:
1 *snatch balance + 4 *ohs @ 60-70%
-> *1s pause bottom

Alternate between A&B for 5
rounds, rest 1-2min between
movements.

A) 3 Bench Press.
B) 6 Prone KB/DB Row, tempo
30X2 (3sec negative, explosive
up, 2sec hold at the top)

RPE 4

Hang squat snatch 3-3-3-2-2-2-1-1-1 reps

8-8-8-8-6-6

Go every 3:00