Strength: 10 mins to build up to a heavy 2 rep TNG squat snatch then 5 min Emom performing 1 snatch at the weight you achieved

Wod: 7 min amrap

5 thrusters@40/30
5 burpees

5 pull ups

Wod: sprint Wod ! Go hard and fast

4 rounds, 5 mins each, for max reps of:
100 DU
14 Alt. DB Snatches 22,5/15kg
15/12cal AB
AMRAP WB 9/6kg

• Rest 2min btw each round.
• Score: Number of wall balls completed

Different jerk drills

5 rounds for time:
800 m run or 60/50 cal ski
40 double unders
10 single DB hang split snatches (alternating) (35/25 lb)
10 single DB hang clean and split jerk (alternating) (35/25 lb)

5 rounds for time of

• 15 dumbbell hang power cleans
• 10 dumbbell push presses
• 3 rope climbs

♀ 35-lb DBs ♂ 50-lb DBs

3-5 Sets:
2-5 Strict Deficit Handstand Push-ups

Rest 3 Minutes Between Sets.

8 sets of 1 clean + 2 jerks @75-85%

Wod: 18.4 !

For time: (9 min TC)
21 deadlifts
21 handstand push-ups
15 deadlifts
15 handstand push-ups
9 deadlifts
9 handstand push-ups
21 deadlifts
50-ft. handstand walk
15 deadlifts
50-ft. handstand walk
9 deadlifts
50-ft. handstand walk

Strength: 15 mins to build upto a 1rm snatch balance

Wod: 16 min Emom
Min 1- OHL
Min 2- power clean
Min 3- STOH
Min 4- rest

Wod:* you pick weight Score = weight x reps
Aim to pick a medium heavy weight that you can cycle reps with.

Skill: 10 mins working on BMU

Wod: for time
10-1 reps
Power snatch@50/35
100-10 reps
DUs

Wod: you perform 10 power snatch then 100 DUs then 9 power snatch then 90 DUs and keep following the pattern.
Aim to cycle the power snatch and complete DU in at least 2 sets