clean & jerk 4x 1+2; 2+1 @ moderate

5' AMRAP 1-2-3-4... reps of
power clean
front rack hold lunges (/side)
push press

5x60%
5x65%
5x65%
5x65%

12 min amrap

2/4/6/8/10/12/14.....

• One handed Thrusters w. kettlebell
• Burpees

(split Thrusters 50/50 between Hands each round)

For time:
100 DU
30 hang clean@50/35kg
100 DU
20 STOH@50/35kg
100 DU
10 Devil press@2x22.5/15kg

EMOM 12':
a) 10 Thruster@40/30kg
b) AMRAP cal row
c) Rest

• 5 Min AMRAP of:
Strict Handstand Push Ups

• 5-…-5 of:
BB Back Squats
5RM

Front Squat
5-5-4-4-3

Find 2rm of Snatch Balance (

) 50#

Then,

3 rounds

15 Sumo deadlift high pull 135/95 (MOD: 65#)

20 Burpees

25 Double unders

Warmup
- 150 singles
- 3 X
- 10 OH Squats (PVC)
- 10 Sn Grip Push Press
- 8 Pass Thru's

Mobility/Skill
Snatch Blance
and
OH Squat

WOD

A) 10 Min
- 1 + 2 EMOTM
- Snatch Balance Max - 95#
- OH Squat

B) 15 Min AMRAP
- 15 situps
- 200m Farmers Carry (Alt Hand)(53/35) - 53# 3+16
- 150m shuttle

2-3 Sets
8 Tall Kneeling KB Press (alternating one arm at a time - 4/arm)
8 Tall Kneeling KB Push Press
12 Landmine Oblique Twist