Intervals, every 4 minutes x 4
40 DU (max 40 sec)
16 alternating DB snatch
12 T2B

L1: 20/15kg
L2: 25/17.5kg

1) Hand Stand Hold
2) Bottom of push-up hold
3) Ring Support
4) Hollow hold

Warm up
3 min cardio machines
3 min double under training
10 inch worm
5 russian baby makers
10 wall squats

Snatch warm up with stick
10 x dip,drive
10 x dip,drive,shrug, elbows high
10x high hang muscle snatch
10x OHS
10x High hang squat snatch

then warm up 10 reps of cluster with empty barbell
then start to build up for snatch about 60-65% to start.

Wod
For time in teams of 2 :
1 round for both
40/32 calories of rowing or 33/26 cal assault bike
40 push ups
30 toes to bars

1 round for both
35/28 calories of rowing or 27/21 cal assault bike
35 push ups
25 toes to bars

1 round for both
30/24 calories of rowing or 21/15 cal assault bike
30 push ups
20 toes to bars

both will do 1 time each round , partner work full round and
then change.

For time:

17-13-9
Cal Row
Rower over burpees

TC 7

Dead by shuttle sprint

Sumo clean deadlift, 3 x 7.

This is a deadlift with a sumo grip of a starting position of a clean. You choose the weights.

Straight arm front squat

3 x 5

The barbell must stay in place and must not roll down along the arms.

15 Mins
Alternate;
1. Handstand walk 10-15m
2. 20-30 secs Chin above Bar hold
3. 8 slam balls 20/9kg (on soft area of platform)

500m row,
max effort Power Clean (70/45Kg)