50 x Snatch for time
(Rx: 60/42.5kg)

Time cap: 15min

A.
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 20 Kettlebell Swings
Minute 2 – 3 Wall Climbs
Minute 3 – 10 Alternating Reverse Lunges with Kettlebell Goblet Hold
Minute 4 – 40 seconds of Prone Plank from Elbows

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Goblet Squats
10 Burpees

1. Heavy 2-rep Front squat
2. Back squat (across): 3x10
3. Pausing clean pulls: 3x2 (3s. pause below knees)

5 RFT:

5 x Shoulder press (50/35kg)
20/15 cal Row
20 x Sit ups
Rest 1 min

Snatch (technique)
1. Work up to a heavy single Snatch balance: 3-5x1
2. Work up to a heavy single Snatch: 3-5x1

(*A note about what “heavy” means… Heavy is not a max. You should not fail a rep on the way up to achieving a “heavy” lift. “Heavy” means you lift as heavy as you can – while still maintaining excellent technique and speed. We lift heavy often on this program. Save the max efforts for max effort days.)

Partner WOD

30 Clean & Jerk 60/40kg
50 Toes-To-Bar
30 Clean & Jerk
50 Deadlift 60/40kg
30 Clean & Jerk
50 Burpees over Bar
30 Clean & Jerk
50 Pull Ups

For Quality
1min Headstand
3 rounds of:
10 Pistols
3 Skin the cat
and
1min Handstand

A.
Take 15 minutes to build to a 2-RM Overhead Squat

15-12-9reps of:
Power Snatch 50/35kg
Toes-to-bar

5 Rounds of:
10 Deadlifts 100/70kg
20 WallBalls