Partner WOD

100 MedBall Sit Ups
100 Squsts
100 Hang Power Clean 50/30
100 Bar Over Burpees
100 DU
100 Pull Ups
100 Ring Dips
100 Floor To Overhead (Med ball)
100 KB Snatch 20/12
100 Back Squats 50/30

Work up to a heavy 1-rep Hang snatch

4X3 Snatch Balance – heaviest possible, rest 90 sec.

‘MisFit Snatch Complex’ 5×2 @80-90% of 1RM found during test week – drop and reset between full complexes
This will feel like conditioning, especially if you do it right. To clarify this will be five sets of squat snatch – OHS – hang squat snatch – OHS for a double, dropping the bar and resetting after the first “rep”. The weight is easier to lift the faster you do it, you’ll just have to deal with the ridiculous heart rate spike after.

5 RFT:
7 Deadlift (125/85)
30 Air squats
7 Strict HSPU

Tempaus polven päältä

heaviest than last week (fuck! it’s heaviest possible), rest 60 sec.

15' AMRAP
- 5 Squat Clean (70/50kg)
- 5 Over bar Burpees

Row 500 meters for time

Monday

Focus: 10 min E2MOM of 3 Back Squats @ 85%

 

Metcon: 21-15-9 for Time

 Box Jumps (Rx 24/20) or (Rx+30/24)

 Wall Balls (20/14)

 Mountain Cimbers

 

Score: Time