AFAP (As Fast As Possible)
5 rounds for time of
14 Burpee Box Jump Over 60/50cm
7 Push Presses 60/40kg

1,6km run

8 Rounds
25 Calorie row
Rest 45 seconds

Pause power position clean and jerk 4×1 @90-100% – If they feel smooth go for a small PR, then move on. If not stay around 90-95%

SP: 5-3-1 (75, 85, 95%)

Deadlift- 4x3 working to heaviest load

 

Deadlift 8 Min. EMOM

2 reps @ 55% of 1RM

 

3RFT

100 du (200 singles)

50 situps

25 superman

 

Score: EMOM weight/Time

 

PostWOD:

250m row/200m run

Barbell goodmornings

20 spidey lunges

AMRAP 30

75 DU
50 Sit Ups
30 Lunges 20/10kg
20 Pull Ups
10 Turkish Get Ups 20/12kg
800m Run (=80 Reps)

1 Round = 265 Reps

A.
Every minute, on the minute, for 10 minutes:
High Hang Snatch x 1 rep @ 70%

21-15-9

Power clean
Front rack lunges
Push Jerks
(Rx: 60/40kg)

SNATCH
5 x 3 70 %