Complete as many rounds as possible in 20 minutes of

10 chest-to-bar pull-ups
10 dumbbell thrusters, 35/50 lb.

*Stop and perform 40 double-unders every 2 minutes, including at 000.

Then, at the 2000 mark, begin a 2-mile run.

A,
Pause Tempo Clean & Jerk 3-3-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 second pull from floor to jumping position + 3 second hold in the dip of the jerk

B,
5 rounds for time of:
20 Dumbbell Snatches@32/22,5kg
20 Burpees

Goal: Sub 17 min

C,
Complete as many rounds as possible in 6 mins of:
6 L/6 R Plate Wraps, pick load
12 Alternating V-ups
Suitcase Carry, pick load, L 15m ft/R 15m

Easy.

2 Rounds
3min amrap
7 Power snatch 40/30
14 squats
3min rest
3min amrap
7 TTB
7 box jump overs
3min rest

Running

6-10x
3min Hard Tempo
2min Recovery Tempo

Workouts of the week 6 hours, x 4
Deload week

3 sets of
1 Power Clean from mid thigh + 1 Clean from above the knee + 1 Clean from below the knee + 1 Jerk

Warm up
3x
5-5 x Halo
15 x Russian Swing
7-7 x KB Lunges
5-5 x Snatch
5-5 x FRSQ
15 x V-Up

Wod
‘Freddy Krueger’
21-15-9
American Swing @32/24
Burpees

Core
Amrap 4’
I Go U Go Partner Plank

Wod
30-25-20-15-10
Russian Swing @28/20
50 meter Shuttle Sprint
Abmat Sit-Up
50 meter Shuttle Sprints

Core in Pairs
3 rounds
100 meter OH Carry (50-50/side) @24/16
Partner: Excented Wall Plank

5+5 Windmill
30 KB swing
Hill Sprint

Build your Clean & Jerk
E1,5MOM’15
Clean & Jerk

Straight in to
EMOM’15
Clean & 3 Jerk