with partner 2 rounds for time:

• 100 du
• 10 rope climb
• 100 du
• 100 db snatch (heavy)

"Isabel"

30 snatches for time

L1: 50/35kg
L2: 61/42,5kg

-TC 6 min

Every 2 min for 5 times
3 shoulder press @80% of 1rm

7 min AMRAP / YGIG
5 burpee pull-ups / shuttle runs

3 min rest

10 min build up to ~80% thruster

3 rounds of
10/10 banded hamstring curl
20 m D-ball carry
20 Russian twists
1 min wall sit

*For quality!

Find a heavy set of 2 snatch + 1 hang snatch + 1 ohs in 20 minutes

EMOM16-20
odd: 4 snatch grip deadlift
even: 12-15 wall ball

Every 2,5 min for 5 times
5 deadlifts @70% of 1rm.

-Movements / Efficiency
-Strategy
-Practice rounds

Accessories:
3 rounds not for time:
10+10 side lying rotator cuff external rotations
10 lateral raises
10 banded tricep extensions