EOM 14 minute
2 x clean + 2 x front squat + split jerk

EMOM 9
1. 1 Clean and jerks 75-80%
2. 1 Clean and jerk 80-85%
3. Rest

For Time:
Row 30 Kcal
Double DB Thrusters (2X22.5/15Kg) 15 reps
Row 20 Kcal
Double DB Thrusters (2X22.5/15Kg) 10 reps
Row 10 Kcal
Double DB Thrusters (2X22.5/15Kg) 5 reps

• 2-2-2-2-2 of:
BB Power Snatch
Use load of last week Heavy 2 reps + 2.5-5Kg.

WOD

With a Partner

10 rounds for time (5 each)

5 double swing
5 double squats
5 double strict press
5 strict pull-ups

Seated SA KB Shoulder Press
5 x 8 /arm

Strength: 5x3 front squat

Wod: "Helen" 3RFT
400m run
21 AKBS@24/16
12 pull ups.

Strength: build upto 85%1rm front squat then perform 3 reps every 90 secs for 5rds.

Wod: this should be fast and unbroken. Keep the run to a moderate/fast pace so when you come in you can keep AKBS and pull ups unbroken. You don't want to be coming in out of breath and breaking these movements up.

10 min
Odd min: air squats
Even min: V-ups

rest 1 minute

10 min
odd: burpee pull ups
Even: Slam Balls

rest 1 minute

10 min.
odd: Partner sit ups with MB
even: Partner pushups with a clap (both in pushup position, go down come back up partners tap opposite hands and go back down)

• 50 sec work/10 sec transition
• 1st two WODs are done solo
• 3rd WOD is partners

5 Rounds of
1min Row
1min Assault Bike
1min SkiErg
1min Burpee

3mln rest between

• 5 Round of:
One-Arm DB Power Snatch Dx (22.5/15Kg) 10 reps
One-Arm DB Power Snatch Sx (22.5/15Kg) 10 reps
C2B Pull Ups 10 reps