FOR TIME:

21-15-9
power snatch@40/30kg
pull up
row calories

TARGET UNDER 8 / TIME CAP 12MIN / SCALED REPS 15-12-9

Front squat

6-5-4-3

E3MOM / 1-2 RIR

Deadlift

3x6

E3MOM / 2-3+ RIR

10-8-6-4-2 reps for quality
Squat clean @50-60-70-80-90% 1RM
Handstand push-up

*You can also do deficit hspu's when reps decent

A)
Build up in 5 sets :
3 position squat Clean + 1 Jerk (any style )
- high hang
- Hang
- Floor

B)
With partner
3 mins ON/ 1 min OFF x 4 sets
Amrap “DT” @70/47kg
P1 Completes One round Then switch to P2! Pick up where You left off!

Partner wod

Buy in:
1500 m row
4 rounds of
25 DU - Partner A
10 DB devil press @2x 22,5/15 kg
25 DU - Partner B
10 hspu

Rest 3’

Buy in:
1500m row
4 rounds of
25 DU - Partner A
10 DB thruster 2x22,5/15 kg
25 DU - Partner B
10 pull up

Timecap: 32 mins

+ 3x PAUSE QUATER BACK SQUAT JUMP *2-3se pause, do the jumps with the drop sets, 20% bs-%

3@up to 80%, then DROP SETS 4-5x3@-10%, fs-%, rest btw sets 3min

*split both side 2=1+1

2x2x[1+2]@barbell, 1+2@up to 80%, 1+1@85%, 1+2@80%, 1+1@85%, 1+2@80% jerk-%, rest btw sets 2min

2x2x[1+1]@barbell, 1+2@up to 80%, 1+1@85%, 1+2@80%, 1+1@85%, 1+2@80% sn-%, rest btw sets 2min

Sumo Deadlift 3x5