Power Clean 1 RM

50 KBS
40 burpee
30 squat
20+20 shoulderpress (kb)

10 push-up

10 push-up
20+20 shoulderpress
30 squat
40 burpee
50 KBS

Strength

Hang Power Snatch
3-3-3-3-3-3-3 (40, 50, 60, 65, 70 F, 70F)
Just below knee

– Then –

12-9-6-3 reps for time of:
Power snatch, 45kg
Burpee

2km cycle time trial - 04:16
2min rest
5 rounds for time
9 deadlift at 40kg
18 walking lunges
- 08:30
4min rest
2km cycle time trial - 04:15

Week 9/16: Inverted Juggernaut Method
Bench Press
• 5 sets of 5 reps at 70% NT1RM
• 1 set of 5+ reps at 70% NT1RM

Swim 1000 meters for time

WOD #1
4 rounds of
5 heavy back squats
Immediately followed by a max set of C2B pull ups

155-170#, 52 with blue band

Score is lowest and highest weight and total # of pull ups

WOD #2
400m run
30 Kettlebell swings (1.5,1)
20 HRPU push-ups
100m sprint

Warmup
100 singles
2x10
Squats
Pushups
KB Swings

Skill
Rope climb technique

WOD
35 Box Jumps 24in
3 rope climbs
35 KB swings 1.5pood
35 GHD Situps
35 Squat Cleans 75lbs
35 GHD Back Extensions
500m Row

There is no description for this WOD as it is stat.

Power Snatch (50/30) x5,
Toes-bar x10,
Wall Ball (10/5) x15
5 Rounds for time