Warmup
Strength
Emom x6
Muscle snatch + snatch balance
0-3(2+2)
3-6(2+1)
Snatch pull + full snatch
2+2 70
2+2 75
1+2 78
1+2 80
1+2 80
1+2 82+
Wod
For time :
200 m run
4 ring muscle ups
8 burpee box jump over
400 m run
5 ring muscle ups
12 burpee box jump over
600 m run
6 ring muscle ups
16 burpee box jump over
800 m run
7 ring muscle ups
20 burpee box jump over
Level 2
100 m run
4 ctb
4 burpee box jump over
200 m run
6 ctb
6 burpee box jump over
300m run
8ctb
8 burpee box jump over
400 m run
10 ctb pull-ups
10 burpee box jump over
Use assistance if needed !
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