1-2-3-4-5-6-7-8-9-10
T2B
20-18-16-14-12-10-8-6-4-2
BB Snatch alt.

50cal airbike
3km run

Snatch Pull
Hang Power Snatch
OHS
Hang Squat Snatch

In teams of four, complete as many rounds as possible in 36 minutes:

Station 1: 20 cal row
Station 2: 30 sit ups
Station 3: 15 Burbees
Station 4: Rest

Teams rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one.

50 Strict Pull ups
*every break = 5 Push ups

Time cap: 10min.

3 Rounds:
6+6 Lunge Landmine press,
10-20 Landmine oblique twist

25 floor presses 60kg/45kg
25 T2B
25 triple unders/ 100 DUs
25 back squats 60kg/45kg
25 burpees

Weightlifting - Snatch

EMOM for 12 minutes of 2 hang power snatches.

Choose a light to moderate weight that moves well. Focus is on the speed and precision.

Accessory:

3-5 sets of:
20 Deadlifts with DB’s
20 Lunge steps with DB’s
Go unbroken on each set. Choose a light/moderate weight. Rest as needed

5-8 reps total of standing long jump.

3 Rounds for total time:
20 Deadlifts @100/70kg
20 Toes to Bar
Rest 2:00

• 16:00 Time Cap

12 min AMRAP
10 deadlifts 100kg/ 80kg
20m farmers carry with one kb 32kg/24kg
15 cal row