Every minute on the minute:
Snatch

Finisher: 40 x weighted sit-up

Use 15 min to drill Tall Split Jerk tech @lightweight.

7k run

4x4, four sets of four.

Five sets of heavy four.

Find todays 4 RM front squat

3 yritystä.

3 reps @ 55-60%
2 reps @ 65-70%
1 rep @75-80%
Hit singles every 8-12 sec, change weights and take breath. Then next lifts.
rest 2-3 min bwn rounds

Partner WOD:

6 rounds (3 each)

A) Row kcal

B) 10 2x KB C&J (from the ground)
10m Front Rack Walking Lunge
10 KB Thruster
10m KB FRWL

3-2-1-GO! A) starts to row for kalories while B) does the KB series. Swithch when B is ready. 3 full rounds for both stations. Score is Time minus kalories rowed (one kcal is one sec). If you do this alone, row the same time it took for one series of KB work. Scale if needed.

3 rounds (conversational pace, keep your HR below 155bpm) for time of:

• 1,000-meter row
• 42 KB Swing @ 24/16kg
• 24 pull-ups (kipping)