– 8 Synchro Hang Power Clean (female: 40kg | male: 60kg)
– 12 Synchro Toes to Bar
– 8 Synchro Shoulder to Overhead (female: 40kg | male: 60kg)
– 12 Synchro Box Jump Over

Hang Squat Snatches – 9min for reps
20 – 16 – 12 – 8 – 4 – max Reps
Male: 50kg | 60kg | 70kg | 80kg | 90kg | 100kg

Transition: 2 Minuten

Hang Squat Snatches – 9min for reps
20 – 16 – 12 – 8 – 4 – max Reps
Female: 35kg | 42.5kg | 47.5kg | 55kg | 60kg | 65kg

TEAM A: 90 reps of
– Thruster (female: 30kg | male: 42.5kg)
– Bar-Facing Burpees

– directly into –

TEAM B: synchro everything | 21 – 15 – 9
– Thruster (42.5/30kg – 50/35kg – 60/42.5kg)
– Bar-Facing Burpees

1st male
– 20 cal. Row
– 20 Deadlifts @100kg
– 20 Chest to Bar

1st female
– 15 cal Row
– 20 Deadlifts @70kg
– 15 Chest to Bar

2nd male
– 20 cal Row
– 15 Deadlifts @125kg
– 10 Bar Muscle Ups

2nd female
– 15 cal Row
– 15 Deadlifts @90kg
– 5 Bar Muscle Ups