Open Gym 1:30

Power Snatch, 75reps @ 45kg

AHAP
squat clean + jerk + jerk bhd neck + 3 bs

Fit 16 WOD, 5 Rounds, 1 minute burpees, 1 minute rest, 1 minute HRPU, 1 minute rest. 21/43/22/43/21/43/23/40/21/43. Mrs Nev 16/30/17/27/18/28/18/26/18/26. Lung burster and arm shredder that one.

4 Rounds of:
10 Pull-ups
10 Thrusters (115/75)
10 sec “L” Sits (no hanging)
Rest 1 minute
800m Run

Warm up(8)
2rds
20 m climbers
20 high knees
20 heels to rear

Mobility(2)
1:00 samson per

Fittrain Intervals(20)
c/o Alchemy 365
A20:
2 Cycles:
8 Tabata Intervals: Push Press
1 minute: Butterfly Sit-Ups
8 Tabata Intervals: Front Squats
1 minute: Butterfly Sit-Ups

Finisher
1:00 min ham stretch
:30 shoulder distraction
100 rtw

Press up ladder, diamonds and standard with some claps and hrpu thrown in.

Team of 3
3 rounds
90-60-75 cal row
60 hspu
20 bmu
40 c2b
60 pull ups
60 hpc 60 kg

Juoksu 100
Thruster 6
Burpee over Bar 6
Row rest on the time

5 clean and jerk 90 kg
4 clean and jerk 100kg
3 clean and jerk 110 kg
2 clean and jerk 120 kg
1 clean and jerk 130 kg
cap 10 min