MET COND

3 Rds

400m

7L / 7R DB Snatch 25Kg

- 9:53

MU PRACTISE

Strict MU Practice 

MET COND + SNATCH

4 Rds

5 Cal Bike 

10 KBS 24Kg

Snatch 

50Kg x 2 x 2

60Kg x 1 x 3

TEAM WOD

Teams Of 2 (Alfi)

10 Rds

7 KB Thruster 2 x 24Kg

7 Burpee

Rest 5 Mins

Establish 1 RM Clean (Alfi + Jade)

- 11:50 

- 80Kg

MET COND

5 Rds

9 Cal Bike

7 DeadLift 100Kg

5 Ring Dip

- 9:13

MET COND

3 Rds

500m Row

15 OHS 40Kg

9:08

MET COND + CLEAN

3 Rds

500m Row 

25 WallBall 9Kg

- 11:23

2 Clean 

70Kg x 3

MET COND

100 Cal Row

7:09 / 1660m / 1158 Cal / Hr / 29 SPM

5 Rds 

5 Bike Cal

5 Ring Dips

MET COND + SNATCH

5 Rds

5 Cal Bike

5 Ring Dip

Snatch 

50Kg x 2 x 2

60Kg x 1 x 2

65Kg x 1 x 2

MET COND + SNATCH

200m, 300m, 400m

AES 10 KBS 24Kg

1RM Snatch

60Kg x 1 x 3