Focus: Overhead Squat 1 RM

Metcon: 20 min E2MOM 100m Sprints

Focus: Hang Clean

3x2 @ 60%

2x2 @ 70%

1x2 @ 80%

Metcon: 8 min AMRAP

15 Floor Press (95/65) (Rx+ 135/95)

12 Floor Wipers (95/65) (Rx+ 135/95)

9 Barbell Rollouts (95/65) (Rx+ 135/95)

Strength

Snatch Singles upto 80-85% 1RM

For time:
60 DL
40 Shoulder to over head
20 Hang power clean
10 Clean & Jerk

EMOM
Starting weight 20kg/15kg, add 10kg/ 5kg every round.
Do 1 snatch every minute, when unable to snatch continue with cleans. When unable to clean, continue with deadlifts.

AMRAP 30

300m Run (=30 Reps)
20 Power Jumps
20 Knee Hugs
300m Run
20m Squat Jumps
20m Bear Walk
20m Squat Jumps
20m Burpees
20 Sit Ups
20 Push Ups

1 Round = 220 Reps

25min to find a 1RM Clean & Jerk. Do not have more than 3 attempts at a weight.!

SP: 3x5 75%, 80%, 85%)

+2.5kg

5 RFT:

10 x KB snatch (24/16kg)
1 x Rope climbing
10 x T2B
1 x Rope climbing
10 x Thruster (50/35kg)
1 x Rope climbing

WOD
12 min AMRAP:

6 x hang power clean + jerk 60/40kg
12 x pullup
24 x mountain climber