A:    
6-6-6-6-6-6 Back Squats     
6 sets of 6-10 Strict T2B (Knee raises)    
Start a new round of both exercises every 2:30min.    
    
B:    
For Time:    
800m Run     
15 Thrusters    
600m Run     
12 Thrusters    
400m Run    
9 Thrusters    
200m Run     
6 Thrusters    
    
Level 1: 30/25kg    
Level 2: 42.5/30kg    
Level 3: 50/35kg    

MONDAY
STRENGTH: Back Squats / WOD: For Time with Thrusters

TUESDAY
WOD: Long team Workout
OLY: Snatch

WEDNESDAY
STRENGTH: Clean / WOD: AMRAP with Pull Ups
GYMNASTICS: Ring Muscle up ans walk complex

THURSDAY
STRENGTH: Shoulder Press / WOD: EMOM 20'
STRENGTH: Sumo Deadlift + 4 rounds of Armburning

FRIDAY
STRENGTH: Snatch / Short AMRAP

SATURDAY
STRENGTH: Sumo Deadlift / WOD: For Time 21-15-9

A:            
EMOM 15             
2 Snatches            
            
B:            
AMRAP 16            
10-15-20-25-30...            
OH Lunges w/ Plate            
10-12-14-16-18....            
Hang Power Snatches            
20-30-40-50-60            
Double Unders            
            
Level 1: BB 30/20kb / Plate 10/5kg            
Level 2: BB 40/30kg Plate 15/10            
Level 3: BB 50/35kg / plate 20/15kg            
            

ADVANCED CLASS

EMOM 9 
4x Hang Power Snatch (practise the bounce technique) 

"OPEN 17.2"

AMRAP 12 
2 Rounds: 
50 ft walking lunges 
16 Toes To Bar 
8 DB Power Cleans 15/22,5kg 
2 Rounds: 
50 ft walking lunges 
16 bar MU 
8 DB Power Clean 15/22,5kg