5 Rounds
200 m sprint
8 over head squat (#35)
12 toes to board
24 pushups

Snatches 15 minutes
5 @ 50%
5 @ 60%
5 @ 70%
2@ 80%
2x1 @ 90%

Max: 125#

DELOAD week

Warm up w/ DU´s (technique)

HS / HSPU Skills
4 x 3-6 Tempo HSPU

You Go I Go 2 rounds:
400m run (easy)
6-10 T2B
6-10 WallBall

10min AMRAP of:
* 5 power cleans
* 10 burpees
* 50 DUs

5 RDS:
Burpee-Muscle-ups 1'AMRAP
Rest 1'

AMRAP 12 Min
5 Clean 40/20kg
5 Bar Facing Burpees
5 Push press 40/20kg

Strenght: Hang Power Snatch

3-3-3-3-3

for time
4 rft

10 burpee pull ups
35 squat
10 ring row

Find your todays 1rm in c&j

Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

WOD
EMOM for 10 Min 3 Frontsquat 50% Bodyweight
Then AMRAP 20 Min.
50 KB Swing
5 Toes to bar
20 Abmat sit-ups

emom 10′ 5 power clean

WOD
24/18/12

walking lunges
Power Cleans 40/30 kg
Thrusters 40/30 kg
push ups h/o