Skill: russian swing

Wod

AMRAP 10’
1 snatch + 1 OH reverse lunge /R
1 snatch + 1 OH reverse lunge /L
1 snatch + 1 press /R
1 snatch + 1 press /L
1 snatch + 1 FRSQ /R
1 snatch + 1 FRSQ /L
1 snatch + 1 thruster + 1 OH reverse lunge / R
1 snatch + 1 thruster + 1 OH reverse lunge / L

-2 mins rest-

AMRAP 10’ with partner
15 partner-assisted overspeed russian swing

Pause Front Squat
use the heaviest successful weight from last week to perform
3 sets and 3 reps
- hold 7 seconds at bottom and 15 seconds at top
- same weight across the sets
- NO FAILS, choose your weight smart!

3 max sets of handstand push-ups

Pendlay row 4x8 reps

1 x 3 (60%)
1 x 3 (70%)
1 x 3 (80%)
2 x 3 (95%)

Percentage from 1RM

5x

1 clean + 2 split jerks

50-60% of C&J 1 RM

3x5

OHS (70-80% of 1rm snatch)

6 Rounds for Time:

15 Cal Row
12 Bench Press (61kg)
9 Toes-to-Bar

Varied intervals x 4 sets:
A. 800 m run
B. 25 KB swings
C. 10-15 pull ups
D. 20 sit ups
2 min rest

On The 2:30 x 6 Sets :

4 Push Jerks @ 58 - 68%