With a running clock

00:00 15 x Unbroken Clean and Jerk's
07:00 12 x Unbroken CJ
14:00 9 x Ub CJ

Snatch Grip Deadlift – 5X5 starting at 75% of Snatch 1RM holding 3 seconds at the top (at knee level)

3RFT

20 dus

15 back extensions

10 supine ring rows

5 thrusters (95/65)

 

Score: Weight/Time

 

1 RFT:

1000m Row
30 x OHS (60/40kg)
30 x C2B/Pull up
500m Row
15 x OHS (60/40kg)
15 x C2B/Pull up

AMRAP 12

50 cal Row
30 Toes-To-bar
10 HSPU

3min Rest

AMRAP 12

50 DU
30 Box Jumps 61/51cm
10 Turkish Get Ups 20/12kg

Total Reps = Result

For Time:

3000m Row
1200m Run

Scale too: ½ distance

EMOM 12min:

Snatch x1 (75% x3)
Snatch x1 (80% x3)
Snatch x1 (85% x3)
Snatch x1 (90% x1)
Snatch x1 (85% x2)

DL: 3x5 (75/80/85%)

BP: 3x5 (75%, 80%, 85%)

12 min AMRAP
row 2k
rest of the time find your 1RM in Clean and Jerk

Romanian Deadlift- 3x10 adding weight each round

 

Metcon:

5 RFT

20 back extensions

20 hallow rocks

20 oh lunges (45/25)

20 russian twists

 

Score: Time

 

PostWOD:

400m run

Barbell good mornings

Banded leg stretches