3 RDS AMRAP 5 x 1min on 30" off

Wall Ball 9Kg
Power Snatch 35Kg
GHD Sit-up
Strict Pull-up
Row (cal)

Mobility WOD:

15 minutes light biking,rowing

Accumulate a total of 5 minutes in bottom of squat

Accumulate a total of 4 minutes hanging from a pull-up bar

Accumulate a total of 3 minutes in bottom of ring dip

Accumulate a total of 2 minutes in bottom of of skin the cat (a.k.a German Hang)

Accumulate a total of 1 minutes in handstand hold

• foam rolling etc..

Snatch technique

MetCon:

(3 rounds for time)

Snatch x 10 (Rx: 40/30kg)
Back squat x 10 (Rx: 40/30kg)
Box jump x 10

Record time, scaling and strategy used for this WOD.

7 RDS FT
3 Push Press 70kg
5 Strict Pull-up
7 KB Swing 32Kg

Strength
Overhead squat 4 x 8

Metcon
5km Row

Strength and technique:

Push press: 3x3
Push jerk: 3x3

WOD:
21-15-9 for time:

Deadlift (RX: 110/70kg)
Burpee (over the bar)

Strenght and Techique:

Clean and Jerk 1 RM

WOD:

"Fight gone bad" (3 rounds for time:)

Wallball (1 min)
Sumo dead lift high pull (1 min)
Box jump (1 min)
Push press (1 min)
Row (calories) (1 min)

(Rest... 1 min.)

4 ROUNDS OF:
2MIN. EACH MOVE
AIRSQUAT
DEADLIFT 120/80KG
ROW

For time;
100 DU
2000m run
100 DU