800 m run
50 clean 60 kg
800 m run
50 power jerks 60 kg
800 m run
50 thrusters 60 kg

6PM:

6 rounds with partner (~45-50min):

• 1k row (1:50/500m pace)
• Wattbike for cals

Other one bikes while the other rows 1k. Alternate btw machines. Try to have fast transitions and aim to hold the same pace on the rower. No rest btw.

I holded 1:49/500m and +1000cal/hour

12 sets of Power Snatch:
Set 1: 3 @ 65%
Set 2: 2 @ 70%
Set 3: 1 @ 73%
Set 4: 3 @ 68%
Set 5: 2 @ 72%
Set 6: 1 @ 75%
Set 7: 3 @ 70%
Set 8: 2 @ 75%
Set 9: 1 @ 80%
Set 10: 1 @ 83%
Set 11: 1 @ 85%
Set 12: 1 @ 88%
- Rest 2-3min btw sets

AMRAP 15'

100 Double Unders
50 Walking Lunge
21 KTB Swing (24/16)
18 Wallball (9/6)
15 Pull Ups

30 x DU
20 x CLEAN

5-5-5-5-5

A.
Snatch: 5x1 (60-95%, climbing)

B.
Clean and Jerk: 5x1 (60-95%, climbing)

C.
Back squat: 3x1 (~95%, across)

D.
Ghd sit up: 3x15-25

1. 5 x Power Clean (80/60kg)
2. 30 Double Unders
3. 20 GHD Sit-ups

25/20/15/10/5 of goblet squats (16/12), hrpu, burpees, dumbbell snatches, rope singles x 2.
Lung burster with Mrs N, 18:54/20:53.

Focus: Front Squat 10 Minute warm up to heavy wgt then 7x1 adding each Round

25 Minute cap including warm up sets

Metcon: 12 Minute AMRAP

200m Run
7 Med Ball Get Ups
15 OHS w/ Med Ball 24/20 L3 & L2, 14/10 L1

Score = 1 RM / Rounds + Reps