15 EMOM

1 x deadlift
1 x hang clean
1 x front squat
1 x push press

1min c2b
1 min rest
1 min c2b

Start up

Work up to heavy deadlift(16)

Metcon(16) all levels
4rds
400m run
12 oh walking lunge 45/25
12 ground to overhead 45/25

Finisher
50 sit-ups
Roll lower back
Hamstring stretch

As many UB ttb as you can for 10 min. EMOM.

Hill Sprints - 30 x 20m

Hang Power Snatch- 5x3 @ 50% of Snatch 1RM building load

*Threshold Training

 

6 min. AMRAP

6 hang snatch ( 135/95)

6 t2b

6 suitcase situps

2min rest

Repeat 6min. AMRAP

 

Score: Weight/Time/Time

 

PostWOD:

200m cool down run

Foam roller (back)

For time:

Row 1Km

rest 1:1

Row 2km

5/5/5/5/5 of hang snatches

Paused Front Squats (3 count pause in bottom, no bounce to stand): 1X3@70%, 1X3@75%, 1X3@80%, 1X2@85%, 1X1@90% – based on 1rm Front Squat, rest 90 sec.

Warm up
700m Run
Flexibility - Quads/Hip Flexors

Work out
21-18-15-12-9-6-3
Front Squats 95/135
Box Step-up 20"/24"
Then
100 Bicep Curls (with empty bar)