Every 1,5 min x12

1 Power Clean & Jerk
1 Squat Clean & Split Jerk

For time: Partner "Glen"
You Go , I go
30 Power Clean + Push Jerks @ 60/42.5kg
Run 1600 m ( 8x200m relay)
2km Row
10 Rope Climbs
Run 1600m ( 8x200m relay)
2km Row
100 Burpees

Timecap: 40 mins

3-Position Snatch ( High hang - hang - Floor)

2 x (1+1+1) x 60%, 2 x (1+1+1) x 65%

Snatch Pull

4 x 5 x 85%

Snatch Grip Push Press

2 x 5 x 65%, 2 x 5 x 70%

Good Morning

3 x 6 x 25% (%of back squat)

3 sets:

15 Reverse Hyper
15+15 DB Presses

EMOM 20min

1. 10 cal Assault bike
2. 6-10 Strict press
3. 10-15 Box jumps
4. 6-10 Bent over row
5. 6-10 Thrusters

Every 2 min for 20 min
6 Back squats
Max Pull ups

WOD
3-5 rds
2min. run/walk
30s air squat
2min. run/walk
30s lunge
2min. run/walk
30s squat jump

Floor squat clean followed by
above knee hang squat clean to
split jerk
9 rnds
Go every 120sec

90-105%

For 5 rounds

30m Sled Push
20m D ball carry
10 Pull ups

AHAFA

Tabata bike or row
(0:20 on 0:10 off) x8

Core strength
EMOM x 12
Min 1: plank hold
Min 2: 15 leg lifts

WOD
2 rounds for time:
1000m/800m row

Then
21-15-9
Deadlifts 105/75
Push press
Sit ups

30:00 time cap