12 MINUTES

• 30 Sec erg
• 12 Russian KB Swings 24kg

500m row
then
2 round of 5 reps each
Sots press behind the neck
pressing snatch balance
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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15 Min AMRAP

3 squat Snatch
6 Strict HSPU
18/14 Cal Row
@60/42.5

For Total Load:
5 Sets of 4

*Aim to increase weights from 5.27.22
*Hit clock icon to view previous scores 

WARM UP
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

AMRAP 30-40 for quality:

2min machine
20-50 DU
2min machine
10-20m hs walk / 2-5 wall walk
2min machine
5-15 pulling gymnastics of your choice
(pull up/c2b/bmu/rmu)

Not too fast, just move!!!
PK 1-2, not too FAST !!!

COOLDOWN
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"

200 DL 100 kg
Partner WOD
You go, I go

3 rounds for max reps:

1 min: wall balls (20/14lb to 10’/9’ target)
1 min: sumo deadlift high pulls (75/55lb)
1 min: box jumps (24”/20”)
1 min: push press (75/55lb)
1 min: rowing (for calories)
1 min of rest

4 sets  (every 3 min)
30 sec Max bicep curls
15 sec rest
30 sec max Alternating Kb Bench presses
15 sec rest
max plank hold rest of the time

Deadlift 4x5 + 1x5

A: DB Bulgarian split squat 3x8
B: Free standing assisted sissy squat 3set
C: 10min emom rkb swings

10 min E2MOM:
• 2 Snatch Grip Pulls
• 1 Snatch
Recommended weight is 80% 1RM Snatch.