Power clean 4x4

Partner workout ( You GO , I GO)

In 12 min.
50 calories echo bike
then
3 rounds of
25 wall ball@9/6kg
25 toes to bar
then
max cal echo bike in remaining time

-rest 2 min.-

In 12 min.
50 calories row
then
3 rounds of:
25 USA swing@24/16 kg
25 push up
then
max cal row in remaining time

-rest 2 min.-

In 12 min.
50 calories ski
then
3 rounds of:
25 box step ups@BW, 60/50 cm
25 Jumping Pull up
then
max calories ski in remaining time )
One person works at a time.
Switch as needed.

A)
EMOM 10 mins
3 Back squat from floor
Start @ 70 % of clean
- add weight each set if you can ( not mandatory)

B)
Partner wod ( you go , I go )
00:00-05:00
Max cal machine
05:00-08:00
1rm clean
08:00-11:00
Max rep bar facing burpee
11:00-13:00
Mar rep Deadlift with 1RM clean

Push Press + Front Squat

6 x ( 2 + 5 )

Go Every 3:00

A)
Back Squat 1x3

15-17 mins to build to 3RM!
(8-5-3-)3-3-3....

B )
AMRAP 14 mins
50 Double Unders / 75 single under
6 L Single Arm Dumbbell Hang Snatches, 22.5/15 kg
6 L Alternating Dumbbell Lunges, 22.5/15 kg
6 R Single Arm Dumbbell Hang Snatches, 22.5/15 kg
6 R Alternating Dumbbell Lunges, 22.5/15 kg

Back squat

3 x 5 @ 70%, rest 2:00-3:00 between sets

– These are deload sets, stick to the prescribed percentage

Snatch

8 to 12 x 1-2 @ 70+%, go every 1:00-1:30

– Do your first set @ or around 70%1RM snatch, then build over the remaining sets
– Start with doubles, then move to singles as needed as you increase in percentage
– Drop the bar between lifts on the doubles

For time:
200m Swim

3 rounds:

1000m row
500m bike
50 burpee
25 push up
50 Du (scale 100 Su)
1000m ski

30sec rest