21-18-15-12-9 reps for time of

• Chest-to-bar pull-ups
• Dumbbell thrusters

♀ 35-lb DBs ♂ 50-lb DBs

For time
4 rounds of:
- 25 wall ball shot 10'/9' @ 20/14 kg
- 20 deadlift @ 70/47.5kg

4 x 8+8 Front Foot Elevated Split Squats

Performed with 2x DBs in farmers position. Focus on a slow and controlled eccentric. Use a 20kg plate to elevate the front foot.

Skills
3 rounds of
5/5 Halo
7/7 Single Arm Russian Swing
5/5 Press

3 rounds of
8/8 Single Leg Deadlift
5/5 Snatch
15 KB V-Up

Wod
one way Stacking (15mins)

Russian Swing
Goblet Squat
Push-Up
Alt Dead Snatch
Sit-Up
Burpee
@24/16kg

Workouts of the week 10 hours, x 6
Week 3/3

Bench press 4 x 5

4 Rounds
12 Cal Row
8 Dual db hang squat clean @ 2x20kg

rest 1:30 min

12 Cal Bike erg
35 Double unders (max 40s)

rest 1:30 min

Rpe 7

WU: 30s work /30s rest x 9, 3 rounds
1. Snatch balance
2. Snatch reversed lunge
3. High hang snatch

Every 1:20x9
1-3: 2 high hang snatch + 3 OHS
4-6: 2 hang snatch + 3 OHS
7-9: 3 snatch

Every 2min x 5
Find 1RM

120 min
Warm up for 10 min

1.Gymnastics skill interval
EMOM12:
1) Kipping HSPU - 7
2) Toes to bar - 10

2.Strength
Every 2 minutes for 7 lifts:
1 Snatch

3.Metcon
6 x 2 min on/1 min off:
A) 10 Thrusters 30 kg + 30 Double unders
Reps: 80 + 70 + 60
Total reps: 5 rnds + 10 thrusters

B) 7 Power snatches 30 kg + 6 Burpees over the bar
Reps: 21 + 21 + 20
Total reps: 4 rnds + 7 snatches + 3 burpees

4.Core
Tabata

15 mins

• 30 sec Erg
• squats