WOD
4 min AMRAP
5 power snatch 135/95
8 bar facing burpees

Rest 2 mins

4 min AMRAP
5 power cleans 135/95
8 pull-ups

Rest 2 mins

4 min AMRAP
5 box jump overs 24/20
8 wallballs 20/14

3 rounds
Bike or Row
0:45 sec easy pace
0:30 sec moderate pace
0:15 sec fast pace
Burgner warm up with PVC pipe
1.Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Power snatch + OH squat
* go through each movement a couple of time and explain form.
Snatch drills
3 rounds (with empty barbell)
1 muscle snatch
1 high hang snatch
1 above knee snatch
1 below knee snatch
1 power snatch from floor
1 OH squat

Snatch
Every 1:30 x 8
1 Power snatch
1 OHS
1 Squat snatch

3 RFT
-10x Thor hammer strikes per side
-10x transverse hammer strikes per side
-10x ring rows
-10x pushups
-10x sandbag breacher toss
-10x KB clean and press 53# (5/side)
Rest no more than 1:00 between rounds

IN TEAM OF TWO
16 ALT RNDS OF:
5 POWER CLEAN
7 PUSH UP
9 PULL UP
BUY IN/ BUY OUT
50 KTB AS 32/24 24/16

500m row, 500m ski, 500m run

Bench press 2x4, 3x2

A.
For time:
21-18-15-12-9
DB bench press
*20m DB frontrack walking lunges btw sets

B.
3 sets with partner
30 cal Assault bike
60 WB
*3 min rest

C.
AMRAP 15
5 Strict pull-up
10 Box step-ups
5 Strict HSPU
20 Sit-ups

D.
Tabata:
Bicep curl / tricep pulls (banded)
+
2 x 15+15 Chest flyes (banded)

Alternating DB Shoulder press 4x20

3x
10 ST2B
10 seated good mornings 60kg
20 supermans

E1.5MOM x 6
HHPC + HP + PC