CONDITIONING

for time:
9 Snatch @65-70% (anyhow)
7 Snatch @70-75%
5 Snatch @75-80%
3 Snatch @80-85%
1 Snatch @85-90%

Overall RPE 4-5, very heavy breathing, maximum effort.

Use only one barbell and reload it between sets.

20 min practise
Ring muscle up progressions

EMOM for 20 minutes of:

1: 10 Back Squat
2: 10 KBS

For the back squats & KBS choose a light to moderate weight that allows good quality of movement. Sets should be unbroken.

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