21-15-9
Squat Snatch (42.5/30)
Chest to Bar Pull-ups

3-Position Squat Clean Complex
On the 2:00 x 6 Rounds:
High Hang Squat Clean (High Thigh)
Hang Squat Clean (Knee Level)
Squat Clean
Front Squat

behing the neck split jerk

build upto a heavy set of 3

3 rounds with a partner, for time.

Partner A does 12 DB snatches (35/20 lbs), Partner B stands in a farmer carry position with 1/2BW KBs, then change.

Partner A: Row 150 m, Partner B stands in a front rack hold with 2 x KB, then change.

8 min AMRAP

1-2-3-4....

*Pull up
*50 % BW deadlift

WOD by Chad Kiehl

1 Mile Run
400m Walking Lunges
1 Mile Run
400m Burpee Broad Jumps
1 Mile Run
400m Handstand Walks
1 Mile Run

• 15 minute Rest -

1000m Row
50 DB Snatches
100 Double Unders
50 Squats
100 Double Unders
50 Strict Pull Ups
1000m Row

• 15 minute Rest -

1000m Swim
100 Push Ups
100 Flutter Kicks
100 Crunches
1000m Swim

EMOTM (Every Minute On The Minute)
for 20′
Even minutes: 5 Strict Handstand Push Ups
Odd minutes: 5 Front Squats

tekniikkaa:
-snatch
-tgu
-windmill

for quality:
4 rounds:
8+8kb snatch
8+8 kb tgu
8+8 kb windmill
1min hollow rock

4 x 100M Sprints
16.81,16.01,17.00,18.29

---

1 pull up
1 chin up
6 band assisted pull ups (3)
25 trx rows
25 jumping pull ups

25 push ups

25 air squats

25 bench dips

3 walk ups

---

10 burpees
25 ball situps
25r/25l kb windmills 25#

For time

40 box jump
40 Cal row
30 box jump
30 cal row
20 box jump
20 cal row
10 box jump
10 cal row

TC 20 min