On the Minute x 30

1 minute : Row Calories
2 minute : Burpees

Rest and Mobility Day.

A)WOD
20 min Amrap w/ Partner - I go U go
1 Clean
2 STOH
3 FRSQ
@2x24/16

B)Afterparty
3 rounds of
Front Rack Hold for a min
@2x24/16
rest: 1 min

On The 0:00

12-9-6

Power Snatch 52,5/37,5kg
Bar Muscle Ups

On The 10:00

21-15-9

Power Snatch 35/25kg
CTB

TC 25

-HR ZONE 4 - 5
- Score Total working time

For Max Load:

Hang Power Snatch + Power Snatch + Hang Squat Snatch + Squat Snatch

• Atheletes should hold onto the bar until all 4 movements have been completed.

A,
For time:
Farmer Carry, 24/16kg 100 m
3 L/3 R Turkish Get-ups,
10 Box Jumps, 75/60cm
15 Toes-to-bars
30 Double Unders
Kettlebell Front Rack Carry, 100 m
3 L/3 R Turkish Get-ups
10 Box Jumps
15 Toes-to-bars
30 Double Unders
Kettlebell Overhead Carry 100 m
3 L/3 R Turkish Get-ups,
10 Box Jumps
15 Toes-to-bars
30 Double Unders

Goal
Sub 18 min

B,
3 rounds for quality of:
Banded Lateral Walk, L 7,5m/R 7,5m
Copenhagen Plank, L 15 secs/R 15 secs
5 Glute Bridge Walk Outs

"Holleyman" EMOM 30

5 Wallball 20/14p
3 HSPU
1 Power Clean 100/70kg ( 75% @ 1 RM )

A,
Log your best Bench Press 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

B,
Every 3 mins for 12 mins do:
3 Power Cleans, 55% 1RM
3 Front Squats, pick load
3 Push Jerks, pick load
6 Box Jumps, 60/50cm
50 Double Unders

Barbell- 55% 1RM Power Clean

C,
4 rounds for max reps of:
max rep Flutter Kicks, 20 secs
Rest 10 secs
max rep Supermans, 20 secs
Rest 10 secs

5 x 10 C2B
- Rest 2min btw sets

4 rounds for time of
23-cal row
23 dumbbell burpee deadlifts

♀ 35-lb DBs ♂ 50-lb DBs