Hang snatch + snatch 6 x 2
Partner work out 8 min AMRAP snatch x 2 (35 kg/ 25 kg)
Snatch pull 4 x 3 (85 - 125 %)

AMRAP 7 min:

10 x Front rack walking lunges (60/40kg)
10 x S2OH (60/40kg)

Practicing for 10 minutes

3/4 RFQ
20 Walking Lunges w/ Plate OH
20sec GHD Back Extension Hold
10 Strict Toes 2 Bar
10sec Free Standing Handstand

Deadlift 3-3-3-3-3-3 @ 70kg

FRONT SQUAT + JERK COMPLEX
3 x (3 Front Squats + 3 Jerks)

Perform 3 sets of the complex, same or heavier than last week.

Post loads to comments.
Exposure 4 of 8

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4 Rounds:
Every 5 Minutes For Time…
25 Burpees
3 Power Cleans 205/135

3 minute cap on each round. The the goal is to move steady through the Burpees, then move a heavy load on the Power Cleans under some duress. Score load used and times for each round.

Post times for each round and Rx to comments.

5 rounds, start and finish wod with 400m run
30-25-20-15-10x reps
Pull-ups
Burpees
Push-ups
Sit-ups
Squats

Alternate between A, B and C.
Members should aim to finish each interval in 2 minutes or under.

Every 3 mins for 36 mins, alternating between:
A: Row, 500/400m
B: Bike, 1000/900 m or Ski 500m/400m
C: 10 Devil Press, 2x15/10 kg + 20 Alternating Dumbbell Box Step Overs, 2x15/10 kg (single dumbbell)

Pre-WOD:
- Back Squats 3x6 @ 80% of 1 rep max

WOD - Hero WOD "Holleyman":
30 Rounds For Time (20 minute cap):
- 5 Wall Ball Shots (#20/14)
- 3 HSPU
- 1 Power Clean (#225/135)

19 Rounds at 20 Minute mark, finished out at even 20 rounds after whistle blew. Increased weight for Clean since last attempt, Rx'd HSPU ... progress feels good.

Pre-WOD:
- 7x3 Dead Lift 80% of 1RM

WOD:
"Helen" - 3 Rounds for Time:
- 400 Meter Run
- 21 KB Swings (#53/#35)
- 12 Pull ups