Row 1,000 Meters, 15 Power Clean and Jerks (135/95)
Row 750 Meters, 12 Power Clean and Jerks (155/105)
Row 500 Meters, 9 Power Clean and Jerks (185/125)
Row 250 Meters, 6 Power Clean and Jerks (205/135)

Partner WOD with Mrs Nev. 30 minutes Amrap, one does wall climbs while the other does 5 thrusters, 5 push press, 5 front squats. Weight 95lb/72lb. Managed 5 1/2 rounds. Count the wall climbs. 4/11, 4/9, 3/11, 4/13, 4/19, 3. Killer session.

2000m
5min rest
1000m
5min rest
500m

Several short metcons

@ 0 - 4 min, 4 min AMRAP

3 Front squat 70/50 kg
6 HSPU
9 CTB (-> pullups)

*

@ 8 -20 min, 12 min AMRAP (40:20)

CAL row (1 cal = 1 rep)
KB swings 24/16 kg
Carpet-over-burpees
STOH 35/25 kg

*

@ 25 - 30 min, 5 min AMRAP

16 WB
8 TTB

*

@ 35 - 40 min, 5 min AMRAP

10 double KB lunges 16/12 kg
10 KB push-ups 16/12 kg
20 sit-ups

*

@ 43 - 48 min, 5 min EMOM

30-50 DUs

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Make sure you have everything for every metcon before you start!

1. Front squat

• 3@75%
• 1@80
• 3@75%
• 1@83
• 3@75%
• 1@85

2. Clean&jerk

• 2+1@60%
• 2+1@70%
• 2+1@80%
• 2+1@85%
• 2+1@90%
• 2+1@95%

3. Conditioning

Strict JT"
21-15-9:
Strict HSPU
Strict Ring Dips
Push-ups
rest 3 min
5RFT:
9 Power Snatch (42 kg )
15 Wallballs (9 kg)
21 Double-unders
wod 1 cap time 12 min wod 2 cap time 10 min

For Time
50 Air squats
30 Push-ups �
1k Row�
30 Push-ups�
50 Air Squats�

@15min Mark Begin (10min Cap)

For Time
1 Mile row
25 Knees to Elbows
1 Mile row
25 Toes to Bar
1 Mile row
25 GHD Sit Ups

1.Conditioning

5min
3RFT

• 10 kb snatch 24kg
• 10 burpeed boxjmp

5min
3RFT

• 10 thruster 60kg
• 10 pushup

5min
3RFT

• 10 T2B
• 10 front squat 60kg

5min
3RFT

• 10 pullup
• 15 wallball

5min
3RFT

• 10 lunge frontrack 60kg
• 30 DU

105 min
WU for 15 min

1.Weightlifting
A. Suggested clean and jerk warm up

A. Clean and jerk – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 90-100%1RM range
25 35 45 55 55 / 60 60 60 60 62.5 (65)

2.Strength

A. For 30 minutes (5 sets), Start a new round every 6 minutes, rotating through
A1. Back squat – 5 x 3 @ 85-92.5%. Start at low end of the % range and add load each set to build towards the high end (if possible)

A2. Strict press – 5 x 3 @ 80-90%
30 4x3x32.5

A3. Weighted strict chest to bar pull up – 4 x 10 / 8 / 6 / 6 @ AHAFA (as heavy as form allows), only 4 sets of pullups
10 8 6 6x2.5 kg

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

HIGH HANG SNATCH (AT THE 0:00)
On the Minute x 8:
High Hang Pausing Snatch
Set #1 – 2 Reps @ 60% of 1RM Squat Snatch
Set #2 – 2 Reps @ 60% of 1RM Squat Snatch
Set #3 – 2 Reps @ 65% of 1RM Squat Snatch
Set #4 – 2 Reps @ 65% of 1RM Squat Snatch
Set #5 – 2 Reps @ 70% of 1RM Squat Snatch
Set #6 – 2 Reps @ 70% of 1RM Squat Snatch
Set #7 – 1 Rep @ 73% of 1RM Squat Snatch
Set #8 – 1 Reps @ 75% of 1RM Squat Snatch

With an Assault AirBike or with a rowing machine

0-10 min = 10 x 30 on : 30 off (seconds)
--REST 2 min--
12-20 min = 8 x 40 on : 20 off
--REST 2 min--
22-30 min = 8 x 45 on : 15 off
--REST 2 min--
32-40 min = 10 x 30 on : 30 off

Your score is the total amount of Calories