Strength: 20 mins to perform
5x3 snatch pull to knee(3 sec pause)@90-100%
3x3 hang power snatch + ohs@70% and build
3x1 snatch (stay light and work on form)

Wod: 15 min amrap
DBsquat 10r/10l
DBC&J 20 reps alternate
DBOHL 10r/10L
DBSnatch 20 reps alternate
@22.5/15kg (1DB)
After each round completed perform 2 lengths bear crawl (pull up bars to window wall)

Strength: an example of what we’ve been working on in barbell club. Mechanics and Positions.

Wod: a chance to find any imbalances you might have working with dumbells , pace this Wod and focus on maintaining form.

8-8-6-6 V.1-2/120s

10 rounds for time:

-3 bar muscle-up
-10 target burpee

For time:

Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

For time

• 1,000-m row
• 25 box jumps, 30-in. box
• 1,000-m row
• 50 box jumps, 24-in. box
• 1,000-m row
• 75 box jumps, 20-in. box

5 rounds for quality
20 ghd sit ups
20 hip extensions
Rest 1:1

A,
Band Sumo Deadlift 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy set of 3.
--then--
3x 3 within 20% of your best for the day.

B,
Complete as many rounds as possible in 20 mins of:
20 Rope Climbs
Run, 2 mi
L-Sit Hold, 2 mins

C,
Sled Push 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x 30m

125 min

1.Strength
- Pull up - 17, 10, 9, 8
- Bench press
- Bent over row
- Cable row
- DB shoulder press
- Straight arm lat pulldown
- Lateral raise
- Face pull
- Bicep curl Z-bar
- Bicep curl DB's

2.Aerobic work
10 min AB

135 min

1.BMU
- 20 reps

2.Strength
Shoulder press

3.Metcon
A. EMOM16
1) 8 CTB + 20 DU
2) 12 cal row
3) 8 BJO + 10 KBS 24 kg
4) 8 cal bike

Rest 4

B. EMOM16
1) 8 pull up + 8 push up
2) 12 cal row
3) 8 BJO + 10 KBS
4) 8 cal bike

4.Accessory
2 sets:
Arnold press
Side lateral raise
Bicep curl

15min AMRAP
15 cal row (sub 12 cal bike)
5 power cleans 95/65
5 hang squat cleans
5 squat cleans