PP: 3x5

Snatch balance heavy double

400m Sprint- 3 attempts with 2 min rest after final person finishes

Metcon: 11 Min AMRAP
30 Double Unders (x3 Singles)
20 Hollow Rocks
15 Yards Burpee broad jumps (measure outside with cones)

Score: slowest time/ Rounds + Reps

PostWOD:
250m row/200m run
30 sec couch stretch
30 sec spiderman pose

5 - 3 - 1 - 3 - 5 chin ups

A.
Every 2 minutes, for 10 minutes (5 sets):
Jerk x 1 rep @ 85-95%

Hold your receiving position for 1-2 full seconds before recovering your feet.

40 Wall ball
30 pull-ups
20 push-ups
10 Power cleans 70/47,5kg

Timecap 20 minutes

A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
Every minute, on the minute, for 15 minutes:
10 Heavy Kettlebell Swings
5 Burpees

Rest day!

ME unbroken push jerks @ 75% of 3RM

High Hang Full Cleans- Work up to 50% of 1RM Clean then:

10 Min EMOM
High Hang Clean
2 Reps each round
Work on speed under the bar

Metcon:
Buy In: 20 Barbell Rollouts

3 Rounds
-20 Swings (55/35)
-10 Burpee Box Jump Overs 24/20
-6 P.Clean & Jerks 50%
1RM C&J
-20 Wall Balls 20/14

Cash out: 20 T2b

Score: Time

PostWOD:
400m cool down
30s Sampson stretch hold
Banded shoulders