“The Ghost”
6 Rounds For Reps:
1:00 Row
1:00 Burpees
1:00 Double Unders
1:00 Rest

Power Snatch + Squat Snatch
1 Complex On the 1:30 x 7 Sets @ 80%

3-Position Squat Snatch + Snatch Balance
5 Sets @ 65%

Deadlift
On the Minute x 8
2 Repetitions (Aim to Beat Last Week)

PRESS / DEADLIFT*

Press (Slower Down-Faster Up Tempo):

Fitness
3 x 5 Linear Progression

Start your linear progression light enough to add weight through 7 weeks.

Performance
3×8

Start week one light enough to be able to move through the reps without needing too much rest between sets, or around 60% of what you could perform for 1 rep.

Deadlift (Slower Down-Faster Up Tempo):

Fitness and Performance
Heavy 5

After a few warm up sets, perform a heavy but not max-effort set of 5 reps. No hook or switch grip.

*Perform all sets of the Press, then move to the floor for the pulls.

Post loads to comments.
Exposure 2 of 8

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For Time:
21-15-9
Hang Power Snatches 95/65
Burpees

This should be on the fast side today, so scale the barbell accordingly (and please don’t bail the 10s!). If 21 Burpees will take you much more than 90 seconds then scale them to 15-9-6.

Post time and Rx to comments.

Complete as many reps as possible for:
Strict pull-ups

”Captain Insano”
3 Rounds For Time:
20 Deadlifts (245/165)
15/10 Calorie Assault Bike
20 Hang Dumbbell Reverse Lunges (60’s/40’s)
15/10 Calorie Assault Bike

”Nancy”
5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65)

4x1min ON/1min OFF

Alt. Singel Unders / Double Unders

Partner WOD

100-75-50-25 Wall Balls
80-60-40-20 MB Situps
60-45-30-15 Box Jump Overs
40-30-20-10 Pullups

Timecap: 30min