For quality!

For quality.

For time, 5 rounds of:
* 5 x S2OH 60/40kg
* 10 x front rack lunge
* 10 x bar facing burbee

2 Rounds of:

3 x 2.5 minute Workouts (2,5min rest between workouts, 5min rest between rounds):

Complete as many reps as possible in 2,5 min:
10 Power cleans 60/40kg
20 Toes to bar
and rest of the time Wall ball shots

Complete as many reps as possible in 2,5 min:
20 Toes to bar
20 Wall balls
and rest of the time Power cleans

Complete as many reps as possible in 2,5 min:
20 Wall ball
10 Power cleans
and rest of the time Toes to bar

A. Snatch build to a perfect single take your time

B. Clean and Jerk build to a perfect single take your time

+

Classic……..

10 min Max Reps:
Box Jump w/step down – 24″ Box

– Snatch compare: https://www.wodconnect.com/workouts/cfch-snatch-1-rep-max-1rm
- C&J compare: https://www.wodconnect.com/workouts/clean-and-jerk-1rm
- Men and Women use 24″ Box
– Full extension of the hips at the top
– Step down from top of box
– Find score by multiplying BWT (kgs) by repetitions by box height (0.61 meters)
– Post scores to the comments below

FIGHT GONE BAD!!
3 rounds of 1 min of:
- Wall ball shots (9/6 kgs).
- Sumo deadlift high-pull (35 kgs).
- Box Jumps (24"/20").
- Push press (35 kgs).
- Rings Row with feet on the box.

***** 1 min per exercise and 1 min rest between series.

12 min AMRAP
10 BURPEES
3 Hang power cleans
10 T2B

50 x amerikkalainen etuheilautus, 24 kg
50 x pystypunnerrus tangolla
50 x kirvesmies, 12 kg kuula
50 x vinopenkkipunnerrus, 50 % omasta kehon painosta
50 x wall ball, 3 m / 10 kg pallo
50 x ojentajapunnerrus kuminauhalla
50 x istumaannousu

for time:

100 KB Swing (32/24)

5 Power Clean @ 60kg
5 burpees