Strength:
10 mins to build upto a 3rm TNG clean
10 mins to build upto a 3rm Thruster

Wod: 4rds of 3 min on 1 min off
3 power clean@50/35
6 STOH@50/35
9 BJO@24/20"

Wod: all out effort for 3 mins then take 1 min rest and aim to stay consistent with score. Score will be lowest scoring round.

4 rounds For Time :
* 40 Squats
* 30 Hand Release Push Ups
* 20 Burpees
* 400 m de course

4 RFT

15/12 Cal Ski
30m Front Rack Walking Lunges 42,5/30kg
15m Handstand Walk

TC 22

5 Min Foam Roll / Mobility
4 Min Ergo
3 Rounds:
6 Ring Rows + 12 Hollow Rocks + 16 Reverse Lunges
2 Min Child´s Pose

Then...

1:00 Barbell Snatch Grip OH Hold
1:00 Glute Bridges Walkout

A: Back squat 5rm
B: Power clean 2-2-2-2-2
C: Leg extensions 3set

30-60 Minutes @ Zone 2 Heart Rate

Skill
8 min EMOM of HSPU

Wod "Isabel"
30 snatch@60/40

Skill: work through progressions and then perform Emom with either HSPU or progressions.

Wod: heavy snatches , usually this would be speed but I want you to aim for quality over speed this time.

A: Deadlift 5-3-1-Amrap
B: Leg press 1xMax
C: Shoulder press 1xMax
D: Strict pull ups 1xMax +2set lat pull downs
E: Triceps push downs 1 drop set
F: Db biceps curls 1 drop set

For time:

3 Rounds

10 Snatch 42,5/30kg
12 Bar Facing Burpees

2 Rounds

10 Snatch 52,5/37,5kg
12 Bar Facing Burpees

1 Round

10 Snatch 60/42,5kg
12 Bar Facing Burpees

( 12 - 20 )

Find heavy of the day in 15min
(RPE 4+ to 5)