In teams of Three

Row:
3x1000m,
3x750m,
3x500m,
3x250m.
Max efforts!

7:00 Basic Endurance CrossFit
8:00 Accessory
9:00 Snatch, Technique

15:00 Basic Endurance CrossFit
16:00 Accessory
17:00 Snatch, Technique
18:00 Snatch, Technique
19:00 Kipping Pull Ups / TTB Technique
20:00 Basic Endurance CrossFit

Dead Back Squat

6 x ( 3 - 4 ) @ 65 - 75%

Go Every 3:30

30s ON/30s OFF x 16:

1. Leg raise back against the wall with 2s hold - left leg
2. Leg raise back against the wall with 2s hold - right leg
3. Banded hamstring curls
4. Banded hip flexion marches

Intervals 30s On / 30s Off x 6

1) ski
2) DU
3) c2bike
4) sit up -> scale up ttb

(Total 24min)

8min AMRAP

8 Deadlift
8 Front squat

35/25kg

*Everytime you let go of the barbell=
6 bar over burpee.

**Result comes only from the BB reps.

15 min AMRAP

10 Band Pull Aparts
20 m Heavy Suitcase Carry L
10 Band Pull Aparts
20 m Heavy Suitcase Carry R
10 Burpee

10 rnds for quality:

9 hang power snatches
5 OHS
3 T2B.

RX´d: 40/30

4 min emom
3 power clean @ 60-65%
1 min rest
4 min emom
2 power clean @ 70-75%
1 min rest
4 min emom
1 power clean @ 80%+

Hang Snatch 1rm