Skill: Rope climb
Finish with Emom

Wod: 2x Tabata rounds (3 min rest in between)
Round 1
Thrusters@50/35
T2B
Round 2
Power clean@50/35
DU

Wod: 20 secs on 10 secs off x8 on round 1 and 8 on round 2. Go hard and fast , sprint work in each 20 sec window.

Strength: 15 mins
5 mins on pull up programme
10 mins building upto a heavy complex of:-
Snatch pull(focus on straight arms)
Power snatch
Hang squat snatch
OHS

Wod: 3x3 min amraps(1 min rest after each one)
3 min amrap
DB stepovers@15/10kg-24/20”
3 min amrap
Cal row
3 min amrap
1/2/3/4.....
DL@100/70
BOB

Strength: another chance to try this complex out, aim to progress weight from last time.

Wod: go hard and fast , aim to get as much work done as possible.

Not For Time:
50 GHD Sit-ups
75 AbMat Sit-ups
100 Banded Good Mornings

Result is the time.

5 minutes ski
5 minutes row
4 minutes ski
4 minutes row
3 minutes ski
3 minutes row
2 minutes ski
2 minutes row
1 minutes ski
1 minutes row

Result is total meters.

Result is distance in miles.

With a 12:00 Time Cap:
1 Round:
50 Barbell Facing Burpees
40/30 Calorie Bike
30 Squat Snatches (50/35)

Time Remaining: Build to 1RM Hang Snatch

Leppeee

3 sets of 1 rep of Power clean + Jerk every 90s.
Heavy at 90-100% RM. Focused on technique.

6 sets of 2 Power Clean + Jerk every 90s.