Five 3-minute rounds of

• 10 front squats
• 10 box jumps
• Row for max calories

Rest 3 minutes between rounds.

Men 185-lb. squat, 36-in. box
Women 125-lb. squat, 30-in. box

Teams of 3:
EMOM 9
- Row
- Ski
- Rest

Into

Teams of 3:
EMOM 9
- Row
- AB
- Rest

Each team member starts on one station and then cycle each minute, total of 3 rounds / EMOM. Go by the feeling.

AMRAP 6

10-15-20-25....

Wallball
Sit-ups

2 x AMRAP10:

A) AMRAP10: "Christine"
500/400m row
12 deadlift @bodyweight
21 box jump (60 / 50)

-rest 2-

B) AMRAP10: "Cindy"
5 pull up
10 push up
15 air squat

Target: Keep up the same pace from start to finish.

Partner WOD YGIG
20 OHS 50kg/35kg
20 jerks behind the neck 50kg/35kg
20 squat cleans 50kg/35kg
800m row
20 Floor presses 50kg/35kg
20 front squats 50kg/35kg
20 deadlifts 50kg/35kg
800m row

Four sets of ten heavy kettlebell swings.

Jerk waves
emom 12 min
4rnds of
1. min 5 reps @ 65%
2. min 3 reps @70%
3. min 1 rep @ 85%
4. min 5 reps @ 65%
.
.
.
.
etc

WORKOUT 2

MODERATE HEAVY WEEK 13/13

WARM UP n.15-20min SAMA

---

SNATCH
2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, (1@98%), 3x1@100+% pal 1min

---

TAUKO 10-15MIN

---

CLEAN + JERK
2+2@50%, 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, , 1+1@85%, 1+1@90%, 1+1@95%, (1+1@98%), 3[1+1]@100+% jerk-% pal 2min

5 sets of
3 x Snatch Grip Push Press + 1 Overhead squat

5 sets of Power Clean + Push Jerk