Snatch
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 96% of 1RM

Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00, partners each perform 10 burpees together.

Scaled WOD
On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00, partners each perform 3 burpees together.

200 Mayhem
Team of 4, 2 doing in sync, 2 resting

200 wall ball
200 sit-up
200 alternating DB snatch
200 push-up
200 pull-up
200 ground to overhead

In pairs, 12 min AMRAP

5 Thruster
5 Deadlift
5 Front squat
5 Lateral burpee over bar

2 rounds of:

400m run
10 power clean @45 kg
20 pull-up

TC: 12 min

E3MOM

Deadlift
10-10-10 reps

3+ RIR

EMOM10

2 power clean & jerk @65-75%

Every minute on the minute, until failure

• 1 power clean
• 2 power cleans
• 3 power cleans
• ... etc.

Continue this sequence until you are no longer able to complete the power cleans within the minute.

♀ 115 lb
♂ 165 lb

For time

• Run 400 meters
• Max-rep strict pull-ups

Amrap 8 min

400m run
30 m lunges

10 x hover step
10 x Back extension

400m row
30 wallball

20 m sled pull
20 situp

400 m ski
30 m forward jumps

20 pushups
10+10 hip bridge