5 Rounds for Time
- 15 Deadlifts (155/105 lb)
- 10 Bar-Over Burpees
- 5 Power Cleans (155/105 lb)

Strength 20 mins to establish a heavy complex
1 snatch balance + 2 OHS

Wod Half Mary 10 min AMRAP
5 HSPU
10 pistols
15 pull ups

Wod: we are doing half Mary to keep intensity high. Usually this would be a Wod to pace , but with only 10 mins attack it and move fast.

Find heavy of the day in 15min
(RPE 4+ to 5)

4 x 6 joka 2,5min

A: Deadlift 5-3-1-Amrap
B: Leg press 1xMax
C: Shoulder press 1xMax
D: Strict pull ups 1xMax +2set lat pull downs
E: Triceps push downs 1 drop set
F: Db biceps curls 1 drop set

Skill
8 min EMOM of HSPU

Wod "Isabel"
30 snatch@60/40

Skill: work through progressions and then perform Emom with either HSPU or progressions.

Wod: heavy snatches , usually this would be speed but I want you to aim for quality over speed this time.

30-60 Minutes @ Zone 2 Heart Rate

A: Back squat 5rm
B: Power clean 2-2-2-2-2
C: Leg extensions 3set

4 rounds For Time :
* 40 Squats
* 30 Hand Release Push Ups
* 20 Burpees
* 400 m de course

A:
Clean & jerk - find your 1RM

B:
Snatch pull + muscle snatch 5x1+2 @easy weight