Snatch Heavy Singles, +90%

1-1-1-1-1

SO 2:30

Snatch High Pull + Snatch, under knee

2 x (1+1) x 75%
2 x (1+1) x 80%
2 x (1+1) x 85%
2 x (1+1) x 90%

SO 2:30

Warm Up 12 min.

5 Ring Pull ups, False Grip
500/450m Row
5 Strict HSPU
5 Wall Squat
5 Squat Box Jumps

2 Rounds
20 Push-ups
20 Dumbbell snatches
20 Double unders

2 Rounds
15 Tuck-ups
15 Thrusters 20/15kg
15 Box jumps

2 Rounds
10 Burpees
10 Med-ball cleans
10 Jumping lunges
For Time
Time cap 20min

Basic Endurance 60 min

10-12-14-16-18-20.....Calories

Ski
Echo Bike
Row

Teams of 2/3
30 rounds for total (inc. rest)
40 seconds on, 20 seconds off.

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7 Rounds of:
Bike/Row/Ski for calories. Do not reset the machine during the rests.
Score is the total amount of calories gained.
3 Min rest.

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7 Rounds of:
Farmers walk 73/113kg.
Each person does 40m. Score is the total amount of meters walked.
3 Min rest.

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7 Rounds of:
80 synchro dumbbell snatches alternating arms.
60 synchro kettlebell swings.
40 synchro goblet squats.
20 synchro burpees.

For time :

60 Chest to bar
60 Handstand Push Ups
60 Toes To Bar
60 Pistols alt.

5x1

1x1 @84%
1x1 @87%
3x1 @90%

• 3x Seated High Box jump

Rest 3min...

20 Hang Power Cleans
20 Front Squats
20 Push Press
20/15 cal Row/Bike/Run

Rx 40/30kg

Tabata hollow hold

(8 x 20s on, 10s off)

Tabata arch hold

(8 x 20s on, 10s off)