A) Skill Kipping C2b / Muscle ups B) Conditioning Team of 2 AMRAP 8 min 12-9-6 Syncro Power Snatch ( 50/35 ) Bar Muscle Ups / C2b + Push ups rest 2 min AMRAP 8 min one rounds each 100 mt Run 5 Hspu
A) Skill Rope Climb B) Conditioning Team of 2 60 Overhead Squat ( 30/20 ) 50 Box Jump Over 40 Sit Ups MB 1000 mt Row 30 Kbs ( 32/ 24 ) 20 Deadlift ( 140/80 kg ) 10 Rope Climb cap 17 min
Conditioning Team of 2 AMRAP 20 min 42 Syncro Db Snatch Alt ( 22,5/15 ) 21 Syncro Db Thruster One Arm 75 Single unders ( each ) 30 Syncro Db Snatch Alt ( 22,5/15 ) 15 Syncro Db Thruster One Arm 50 Double unders ( each ) 18 Syncro Db Snatch Alt ( 22,5/15 ) […]
A) Strength Deadlift Fast 5×10 @ 60% B) Conditioning AMRAP 5 min for 3 Rounds 40 Double Unders 8/8 Kb Clean ( 32/24 ) 40 Double Unders 16 Lateral Burpees over the Kb rest 3 min between Amrap’s
A) Strength Every 2 min for 5 rounds 1 Power Snatch + 1 Squat Snatch + 1 Ohs more weight each rounds B) Conditioning 21-15-9 Thruster ( 42,5 / 30 ) Pull ups cap 5 min
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