A.) Deload Snatch waves

Wave 1
3 reps @50-55%
2 reps @55-60%
1 rep @60-65%

Wave 2
3 reps @55-60%
2 reps @60-65%
1 rep @65-70%

B.) HS walk obstacle /HS walk / Kipping HSPU technique

C.) 3 rds Ergos
21/17 Bike erg
16/13 cal row
12/10 cal Ski erg
rest ~30 sec between the machines
-deload week so moderate pace with this one

4 round for time:
15 KB Clean and Jerk (right arm) 24/16
10 sit ups
15 kb clean and jerk (left arm) 24/16
10 box Jump

Warm up(10)
10 plyo jumps
10 single leg deadlift
10 pik n grass
10 foot pedals in down dog(2ct)
100m run
10 body builders
10 active samson
10 ring rows
10 hollow rocks
:30 butterfly stretch

Workout(20)
800m run
70 goblet lunge 53/35 or 70/53
60 kb sumo dead high pull 53/35 or 70/53
50 abmat sit ups or ghdsu
40 s/a kb hang clean and jerk 53/35 or 70/53

Opt(12)
4x2 bench press
5x5 hip ext
2x4 back squat 2-2-2-2
4x2 hang clean

Finisher
60 knee tap crunch
1:00 min hamstring stretch

Back squat RPE9 7reps max load set.

For Time (with a Partner)
Buy in: 41 Synchron Burpee
Then, 20 Rounds of:
12 Alternating Dumbbell Snatches @22,5/15kg
19 Air Squats
15/12 calorie Row

• The 20 rounds performed alternating movement style: Partner 1 does Snatches, then Partner 2 does Air Squats, then Partner 1 does the Row, then Partner 2 does the Snatches, etc.

TC: 45'

Mobility/Open gym

Partner WOD
30min amrap
P1: 500/400m row
P2: 6 Front squats 60/40, 6 lateral Burpee over BB 6 KTE
One team mate is doing the rowing While the other partner work on the amrap.

5-10min Row/Airbike/Bike with nose breathing only

Thoracic Flow video

Perfect Stretch video + 5-10 Down Dog to Cobra video

3 Rounds:
30m Walking Lunge
20 Kettlebell Swings 24/16kg
30m Walking Lunge
20 Wall Balls 9/6