"Zeus"
Three rounds for time of:
30 Wall ball shots, 20 pound ball
35kg Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
35kg Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps

A: KB conditioning
KB Linear progression week 3:
12min emom
Switch arm every 3 minute
Set goal for 10min amrap kb snatch, divide by ten and add one reps for number of reps to perform each minute
Choose your own weight, 1-2 bell size smaller the week 43
B: Conditioning
Partner WOD:
2000m row
100 Burpees
1000m row
50 Burpees

A: Strength
Push Press 5x3 @ moderate weight
B: Strength
Back squat 3x5 @90% 5rm from week 44
C: Conditioning
“panic breathing”
Partner WOD for time
Row 500-400-300-200-100m row each
Partner rest with double kb front rack 24/16kg
5 burpee penalty if kbs are unracked
The person rowing must stop rowing and do the penalty.

A: KB conditioning
KB snatch test
10min amrap:
Amrap KB snatch
* 5min each arm
* You are only aloud to switch arm one time.
Goal is 100-150 reps total, choose weight acordingly
B: Strength
B1: RDL 3x8
B2: Single leg hip thrust 3x12/each leg
B3: 1-arm DB rows 3x12/each arm
1-2min rest
C: Accessory
100 banded pull down
100 banded good mornings

A: Oly
Snatch 8x1 @ Heavy weight
B: Strength
B1: Front squat 1-1-1, not suposed to be your 1rm but heavy, 20sec rest
B2: Back squat 3x Amrap @ 50x0, 30sec rest
B3: 3x5 broad jumps
3-4min rest
C: Strength
Shoulder Press 5RM in 15-20min
D: Conditioning
5rft:
5x 1 arm DB thrusters/ each arm
10x Pull ups

Be sure to give yourself a good warm up before todays heavy snatch

A: Strength
Push Press 5x3 @30x1
B: Strength
Back squat 3x5 @ 75-80%
C: Conditiooning
5rft:
10 box jumps
5/5 1-arm DB thrusters 20/15kg
20/15 row for cal
D: Core
3rfq:
Weighted plank 45sec-1min
Tall kneeling pallof press x10-15/each side
30 m suit case carry AHAP/each arm

AMRAP 4:
3 rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
then
Max Calorie Row in Time Remaining
(Rx: 42.5/30)

rest 4:00

AMRAP 4:
2 rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
then
Max Calorie Row in Time Remaining
(Rx: 60/42.5)

rest 4:00

AMRAP 4:
1 round:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
then
Max Calorie Row in Time Remaining
(Rx:70/50)

"LAVA RUN"
800 Meter Run, 50 Overhead Squats
800 Meter Run, 50 Thrusters
800 Meter Run, 50 Front Squats
1000 row instead run

"HOT TAMALE"
1 Round:
800 Meter Run
30/21 Calorie Row
25 Burpees
20 Power Clean and Jerks 52,5/37,5kg

6x

1min Ski/row/ab
1min Rest
1min KB front rack carry
1min Rest
1min Ski/row/ab
1min Rest
1min Sledge push
1min Rest

2min rest btw rounds.

Let your body recover! Go easy with the machines and KB something you can easily carry the whole minute with good form!!! Post your feelings.