A. MOBILITY SNATCH 

B. WEIGHTLIFTING

      EMOM6´

   Power Snatch + OHS   60-85%

Rest 1´

      EMOM 6´

   Squat Snatch + OHS   65-90%

C. METCON 18´

      4 X 3´ON 1:30 OFF

   25/18 Cal Row

   20 Toes to Bar

Max Dual Db Hang Snatches 2 x 22,5/15

TEAM OF 2

AMRAP 30´

   20 Sandbag Clean

      15 Rounds of

   5 Pull Ups

   10 Push Ups

   8m HSW or 2 Wall Walk

   15 Sandbag Clean

      10 Rounds of

   5 Pull Ups

   10 Push Ups

   8m HSW or 2 Wall Walk

   10 Sandbag Clean

      5 Rounds of

   5 Pull Ups

   10 Push Ups

   8m HSW or 2 Wall Walk

In the remaining time

   Max Sandbag Clean

Every Change: 8m Sandbag Carry

A. MOBILITY SQUATS

      2 Sets of

   1´Wall Sit

   30″ Plank Hold

   10m Walking Lunges

   5 Jumping Squats

   100m Run

 B. STRENGTH

      Every 2:30 x 5 Sets

   Back Squat + Front Squat

R1: 5 Back Squat + 5 Front Squat

R2: 5 Back Squat + 4 Front Squat

R3: 5 Back Squat + 3 Front Squat

R4: 5 Back Squat + 2 Front Squat

R5: 5 Back Squat + 1 Front Squat

C. CONDITIONING 18´CAP

   33 Wall Ball 9/6

   22 Burpees Shuttle Run 

   11 A. Kb Swing 32/20

   66 Double Under

   33 Burpees Shuttle Run 

   22 A. Kb Swing 32/20

   11 Wall Ball 9/6

   66 Double Under

   33 A. Kb Swing 32/20

   22 Wall Ball 9/6

   11 Burpees Shuttle Run 

   66 Double Under