In pairs Y G I G
Both row:
4 x 500m for time

Score is total time for 2000m!

Record weights and thoughts for this snatch complex.

3x7reps @69-73-77% of 1 rm.
rest 3 min bwn sets.

Hang power Snatch
4 x every 2 min
3 reps up to 75%
RPE 5

14 min of Hand Stand Walk technique

then

Every 1:30 x 4
7,5m HS Walk

3x10 Strict T2B

EMOM for 30min

• 1st: 10 Burpees
• 2nd: 15 KB Swing (moderate weight)
• 3rd: 20-30 Double Unders / 40-60 Single Unders

“KB Via Dolorosa”

30min EMOM:

1) 10 KBS, American
2) 10 Single Arm KBS, Russian L
3) 10 Single Arm KBS, Russian R
4) 10 Goblet Squat
5) 10 Single Arm Jerk L
6) 10 Single Arm Jerk R
7) 10 Suitcase Lunge L
8) 10 Suitcase Lunge R
9) 10 Single Arm Thruster L
10) 10 Single Arm Thruster R
11) 10 KB Deadlift
12) 10 C&J L
13) 10 C&J R
14) Snatch L
15) Snatch R

After minute 15 the set starts from the top again.

Use different loading on the second round if you started too light/heavy. This is not all out effort, but it can be demanding. Scale if needed.

2min ON, 1min OFF, max reps:
1) Rope Climb
2) Burpee
3) KBS (32/24kg)
4) Box Jump
5) TTB

40min
Run 400m
5 Tall Snatch
8 Snatch balance
Rest 1min

HR LOW