Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/Metcon-comp(20)
Open gym
Make up a missed benchmark or a missed wod from the week.

3x6(12)
strict/bench

Finisher
Stretch and roll any hotspots
50 v-ups

4 rounds for time:

15 c2b
3 squat clean
30 DU

The squat clean is supposed to be heavy, the weight should be about 75 % of your 1RM. You may drop the barbell in between lifts. Scale chest to bars according to your skill level.

E2MOM x 5

Pause 1 sec at
- going down at parallel
- bottom position
- going up at parallel

Tempo: 2-3 sec between each pause

400m 10K pace + 100m all out
300m 10K pace + 200m all out
250m 10K pace + 250m all out
200m 10K pace + 300m all out
100m 10K pace + 400m all out
500m all out

3 rounds For time

300 m run
9 polven nosto
9 etunojapunnerrus

120 min
Warm up for 20 min
1.GS
A. HSW 15 min
- Drills
- 10 m.
B. Bfly 10 min
- 35 reps
C. Bfly CTB 15 min
- Box drills x 4
- Swing + CTB 3+3 x 4

2.Strength
A. Back squat
Build to challenging set of 8 (RiR 2-3)
-then-
2x8 @ last working weight
- Rest as needed

3.Accessory
A) DB Z-Press 3x8 (Heavy) - 15 20 20 lbs
B) DB Single arm High pull 3x8+8 - 15 15 15 lbs
C) Ring face pull 3x6-10 - 8 8 8
- Rest 60 s between sets, alternate exercises-

#Strength
3 @ 60% + 4-5% ladder + 3 @ max - 10% of:

• BB Klokov press

3RM Bench Press - 155 lbs

THEN

15 Burpees
15 Deadlifts (235 lbs)
9 Burpees
9 Power Cleans (145 lbs)
6 Burpees
6 Squat Snatches (95 lbs)

Skill: Snatch Grip DeadLift
OTM 20
(Odd) 1 x Snatch Grip DeadLift
1 x Hang Snatch
1 x OHS
1 x Squat Snatch
(Even) Rest
* Goal is max load

Worked on form. Resting wrists from all those cleans last week

team of 3
amrap 30
5rd,
5 c2b,
5bfb
switch after exersice