Snatch max
1-1-1-1-1-1-1

95
135
145
155 PR
165f
165f
165f

3 rft

row 500 mt
10 crs 25 kg
10 kb swings 12 kg

45 consecutive pushups

In teams of two, complete the following:
- Only one person on the bar at a time, other doing max of the other movement
- can't get off bar until all reps done in the set
- each persone must complete all 3 sets before running ie. 60 deadlifts, max turkish get ups, 40 deadlifts, max turkish get ups, 20 deadlifts, max turkish get ups, then both run

• Deadlift @ 20kg - 60/40/20
• Max Turkish Get Ups

- 600m Run

• Hang Clean @ 20kg - 50/30/10
• Max lunges

- 400m Run

• Thursters @ 29kg - 40/20/5
• Max Burpees

- 200m Run

• Matty O & Bretto = 22:15

In teams of two:
- 2mins of work
- swap after person 1 finishes air squats
- 30 air squats
- straight arm plank hold

In teams fo two:
- only one working at a time
- 5 rounds each person
- 10 x 20kg Hang Snatch

Hang Power Clean
3-3-3-3-3 at 80% (95 lb)

9 minute AMRAP
6 x Power Clean (155/105)
9 x burpees

*Partners w/ Sass, we did 85lb

Squat Clean 3.3.3

then:

15 min AMRAP

3 HPC 155/110

6 Over the Box 20"

9 T2B

185lbs for the Squat clean

9 2/3 + 1 T2B for AMRAP

Pre-WOD: Turkish Get UP- 10 each hand

For Time:
-1000 Meter Run
-30 HSPU
-1000 Meter Row

Ladder up:

1-2-3-4-5-6-7-8-9-10 Reps of:

Clean High Pulls
Combo #1

Ladder dowm:

10-9-8-7-6-5-4-3-2-1

Inverted Burpees
Combo #2

Deadlift 10x3 @67,5%
Amrap sista setet

Hollow Rock Challenge
100 Hollow Rocks

Strength
Hang Squat Clean
2-2-2-2-2

WOD
5 Rounds
12 Hang Squat Cleans (115,80)
300m Run

L2 (95,65)
L1 (65,35)
ADV (135,95)

http://crossfitsouthie.com/hang-squat-clean