21-15-9 reps for time of

• Snatches
• Chest-to-bar pull-ups

♀ 55 lb. ♂ 85 lb.

3 rounds
10/8 cal bike or row
5 inchworms
10 passthroughs

Barbell warm up (empty barbell)
2 rounds
5 deadlifts
5 hang clean
5 front squats
5 strict press
5 push press
5 backsquats
5 good mornings

Warm up bear complex for 5:00

Start WOD by 8:55am

Partner WOD
1000m Row
50 bear complex 95/65
2000m bike
50 bar facing burpees
800m Run

*split work however you like. 1 person works 1 person rests. Have to finish all movements before moving onto next.

*35 min cap

Snatch pull 7-5-3-5-7

100%-110%-120%-110%-100%

EMOM × 21' OF:
1' 12/8 CAL BIKE OR 18/12 CAL ROW
2' 10/8 HSPU
3' 100MT RUN

4x3
Snatch pull maasta jarruttaen tasaisesti. Myös palautus maahan jarruttaen. Ylöspäin 5 s ja alaspäin 5 s. Uuteen toistoon lähdetään ilman taukoja eli tanko liikkuu 30 s yhtäjaksoisesti.
Paino lähellä omaa 1 rep max

Power snatch (under knee) + snatch +ohs

Three sets of ten lat pulldowns.

6 rounds for time of:
10 x Wall balls @9/6kg
10m x Dumbell Bear crawl@22,5/15kg
10 x Toes to Bar
10 x Push Jerks @22,5/15kg
10 x Kipping Handstand Push-Ups

Timecap: 30 mins

FOR TIME OF:
20-15-10-5
DEADLIFT 100/70
WALL BALL
*RUN 400MT BETWEEN ROUND

16EMOM, rising weights
1) 3 Power Clean
2) 2 Power Clean
3) 1 Power Clean
4) Rest