Alternate;
1. 40m goblet carry (Kb with band)
2. 30-40 Sec dead hang
3. 15 Bicep Curls 25/15kg Barbell
4. 15 tricep extensions (25/15kg) barbell

12 Min Emom
1. 30 sec chin above bar hold
2. 10 double Kb squats 2x24/16Kg

15 x e90sec alternating

• 10 deadlift
• 15-20 hollow rock
• 20-25 wall ball

24 MIN EMOM

1. Row 18/14 Cal
2. 3 C&J 40/30KG + 5 Bar over burpees
3. 2-5 MU, Ring or Bar or 5-10 Pull Ups
4. Rest

3 Deadlifts (60-70 %)
10 KB swings (2/1,5 pood)

2 Rounds in pairs:

YGIG
21-15-9
Cal Row (F 15-12-9)
KBS 32/24kg
Box Jump 60/50cm

TC 32min!

Snatch Technique
1) Start - Hang -High Hang
2) Pwr Snatch
3) Squat Snatch

1-2 Strict Muscle ups

Scaled 1
1-2 negative M-U

Scaled 2
1-2 MU with feet on the ground

3 Snatches (75% of 1RM snatch)
5 Overhead squats
12 KB swings (2/1,5 pood)

14 minute partner amrap:

• 30 du
• 15 kb swing 32/24kg