Teams of 2:
30 Lateral Burpee Box Jump Overs (20″)
30 Snatches (155/105)
30 Lateral Burpee Box Jump Overs (20″)
30 Clean and Jerks (155/105)
30 Lateral Burpee Box Jump Overs (20″)
30 Thrusters (155/105)
*Share reps as needed

"6 – 9 – 12 reps of:
Push Press 60/40
Hand Stand Push-ups
Calorie Row"

Odd: Row 20/15 Cals
Even: 1 heavy Front Squat from a rack + 1 Strict Def. Handstand Push-up. – you choose the weight and deficit.

"30 Sumo Deadlift High Pull 40/30kg


30 ABMat Sit Ups (9/6)


30 Kettlebell Swings 24/16kg


30 Toes To Bar


30 Thrusters 40/30kg

 "

"5 rft.
300m row
10 ring Dips
10 FR.Lunges (40/30)
10 T2B"

qualifying week 3

www.cfwinterwar.com

Warm Up/Skill - 3 Rounds:
- 20 seconds O/H Squat Hold
- 15 seconds L-Sit
- 10 Perfect Push Ups

Strength - O/H Squats:
5-5-5-3-3-3

For Time:
- 5 Muscle Ups (15 Pull Ups/15 Ring Dips)
-10 HSPU (Parallettes if possible)
-15 Snatch (#135/95)
-20 Burpees
-25 T2B
- 30 KB Swings (#53/35)

Complete as many rounds as possible in 18 minutes of:

35/25 kg Hang Power Snatches, 11 reps
11 Burpees
35/25 kg Thrusters, 11 reps
11 Pull-ups

On the 11th minute, rest in silence for 1 minute and then continue where you left off.

Pre-WOD:
- Work up to a heavy snatch; power or squat snatch
Note: Work all phases of snatch in preparation for heavy work

WOD - For Time:
- 10, 8, 6, 4, 2 Power Snatch (135#,95#)
- 50 DUs between each set

Post-WOD:
- 10,8,6,4,2 Weighted Sit Ups
- 10,8, 6,4,2 Unweighted Sit Ups
Note: Alternate between weighted and unweighted

AFAP:
30 Snatches