30 MIN

• 20 Cals Erg
• 2,4,6,8.... Hang Power Cleans 2x17.5kg
• 4,8,12,16.... Situps
• 2,4,6,8.... Ring rows

• 1 Set of:
Bar Muscle Ups max reps

3 Rounds for time:
25 Wall ball
25 cal ski
75 Du

5 x hang snatch + snatch

Start from 65%->

WOD HOME:
10-9-8-7-6-5-4-3-2-1
SIT UPS
Jumping lunges

3 rounds
10/8 cal bike or row
10 passthroughs

Normal warm up

Partner WOD
2 RFT
50/35 cal bike or 60/45 cal row or 400m run (done together at the same time)
25 DB snatches 50/35
25 burpee box jump overs 24/20”
25 DB hang clean and jerk
25 burpee box jump overs
25 DB snatches
25 burpee box jump overs

40:00 time cap

The run/bike/row is the only movement both partners are working at the same time. The other movements are split up with 1 person working 1 person resting

For time
50 wall ball 9kg
800m run
50 dumbell snatch 22.5kg
800m run
50 dumbell snatch 22.5kg
800m run
50 wall ball 9kg

135 min

1.WL
A. Every 2 minutes x 4
3 Power snatch from the blocks
x70-75 % / 2 reps in the tank
- 35

B. Snatch consistency work
Every 2 minutes x 3
1 Snatch + 1 Hang snatch x 70-75%
- 40 42.5 42.5

2.Front squat
5 x 75 % - 60
5 x 80 % - 64
5 x 85 % - 68
New set every 3 minutes

3.CTB
Every 90 s. x 7:
x reps CTB
- First set: 11 reps
- Other sets: 6 reps
- Easy bike between sets

4.Accessory
40 s. on, 20 s. off x 3 rounds:
1. One arm KB OHS, right - 12 kg
2. One arm KB OHS, left
3. Ski erg (moderate pace)
4. 30 s. hollow hold

3 rounds
10/8 cal bike or row
8 box step ups
10 passthroughs
8 DB press (lightweight)

WOD
Every minute on the minute for 30 minutes complete…

Min 1: 14/10 Calorie Bike

Min 2: 15 Single Arm Alt. DB Clean & Jerk 50/35

Min 3: 50 Double Unders

Min 4: 14/10 Cal Row

Min 5: 15 Box Step Ups with plate in hands 20″ 45/25

Min 6: Rest

3:00 easy bike, row or run

Barbell warm up
-deadlift
-hang clean
- front squat
- Strict press
- push press
- backsquat

Power clean complex
Every 1:30 x 6
1 high hang clean
1 low hang clean
1 power clean
1 jerk

*building in weight each round for quality starting around 55% 1 RM hang clean