Bench/floor press 5 x 5

Lepoja

A: Hip squat snatch- power snatch-squat snatch
B: Clean pull-2x power clean 4x3 @80% of power clean
C: Clean pull 5x3 tng slow mot. exc. @110% of clean

A: Halt power snatch – power snatch – snatch 3x2 @max with good form
B:Slow motion clean pull – power clean @80% of power clean
C:Front squat triples T:43x2 @75%

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run

GRT(20)
On the 4:00 x5
400m run

Finisher
50 leg raise
1:00 min quad stretch

5 rounds for reps of

• 2 minutes of strict muscle-ups
• 3 minutes of rest

At 0:00…
WOD A
5 Rounds for Time:
5 Deadlifts 315/225
15 Wall Balls 20/10, 14/9

The Deadlift should be heavy but unbroken set.

At 15:00…
WOD B
2 Rounds for Time:
50/40 Calorie Row
20 Burpees

At 30:00…
WOD C
For Time:
1 Mile Run

Post times and Rx to comments

4 sets of 6 reps

Go every 2:00

Warm up(8)
100m run
10 big arm circles
10 pik-n-grass
10 lunge
10 high knees
10 active spiderman
10 plyo
10 plank tap
10 active cradle
10 body builders
:30 samson per

Workout(15)
3000m row

Finisher
50 double crunch
1:00 min pigeon per