100 min

1.WL
A. EMOM10:
1 snatch, build up
- 32.5 kg - 52.5 kg

B. Every 3 minutes x 4
2 x 1 Power clean into 1 Push jerk
x 75-80 %/ 1-1.5 reps in the tank
- 47.5 50 52.5 52.4

B. EMOM7
1 Below the knee squat clean + 2 High box jumps
- 40 45 50 55 60 62.5 65 kg

2.CTB
EMOM10:
1) 6 CTB
2) easy bike

For time: “Grace”
30 Clean & Jerks

10-9-8-7-6-5-4-3-2-1 reps for time of:

• Front squats
• 1 rope climb after each round

♀ 95 lb. ♂ 135 lb.

3 Rounds - Increase pace each round (warm up in nature so last round is still moderate)
AB 15/12
14 Wall Facing Shoulder Taps
10 Quadruped Thoracic Rotation/side

Power snatch
5 x 2 @70-85% 1rm

Warm up(10)
2rds
20 high knees
20 big arm circles 10 f/b
20 heels to rear
20 knuckle dragger

WRK(20)
WRK 4:00 Rest 1:00 x4
6 half burpees(from bottom to squat stance)
12 db/kb/bb hang clean
24 bicycles(2 count)

Finisher
50 knee tap crunch
1:00 min IT stretch

For time: “Pirate Helen”
500m Row
21 KB swings
3 Rope climbs

Warm Up
3 min cardio machine @easy/mod pace
30-40 band pull aparts
then with Bodyweight
:30 Scapula pull ups
:30 Side Plank Holds R/L
:30 Wall sit
:30 Revese Lunges R/L
10+10 single leg hip bridges
10 dynamic squat strech
then

With barbell go 2 times through this:
3 snatch deadlifts
3 high hang muscle snatch
3 bn snatch grip pp
3 ohs
3 snatch balance

A)
Banded Push-Up
4 x 12-15. Rest 60s.
- Can still be done with a band if doing scaled variations

B)
Ring Pull-Up
4 x 4-6. 3s lowering. Rest 60s
- Option: Chest to Rings, added weight, assisted or partner assisted

Warm up
High knees
Butt kicks
Shuffle swings
Toy soldiers
Floor touches
Spider-Man lunges

Then 2 rounds with empty barbell
10 good mornings
10 deadlifts

Deadlifts
E2MOM x 5
10 reps @ 50% 1RM

WOD
6RFT
KB Farmers carry length of gym
15 burpees
KB farmers carry length of gym
10 deadlifts @ 65% 1RM