AMRAP 5:00
Buy in: 500/400m row
Into AMRAP
30 dubs
5 power snatches 105/75

Rest 5:00

AMRAP 5:00
Buy in: 500/400m row
Into AMRAP
30 dubs
10 power snatches 95/65

Rest 5:00

AMRAP 5:00
Buy in 500/400m row
Into AMRAP
30 dubs
15 power snatches 75/55

3:00 easy bike row or run

Core strength
E3MOM x 4
15 weighted sit ups
30 Russian twists

WOD
For time:
10-9-8-7-6-5-4-3-2-1
Devils press 50/35
20-18-16-14-12-10-8-6-4-2
Push ups

Warm up(10)
3rds
20 over unders(hug yourself)
20 pik n grass
20 plyo
20 heel grab

WRK(24)
Complete 4 rounds, rest as needed between rounds(2:00 max)
400m run
8 tempo bw squats
3-2-3-2-(3 seconds down, 2 second hold, 3 seconds up, 2 second hold at the top)

Finisher
50 round the world
1:00 quad stretch

5 x 3 min. AMRAP. 2 min. rest/transition.
3 person teams. 2 works, one rests. Split anyhow. Score is reps combined.
Station 1.
Ski erg + Echo bike max. cals.
Station 2.
Devils press with two dumbbells
Station 3.
Burpee box jumps
Station 4.
Partner wallballs
Station 5.
Thrusters 30/20

AMRAP 7:
40m Shuttle run
10 D-ball to shoulder (light
weight)
10m Broad jumps
5+5 D-ball squats (both
shoulders)

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Banded shoulder flow

Warm up(10)
3rds
20 jax
15 plyo
10 knee grab

WRK(20)
WRK 4:00 REST 1:00 x4
8 alt db seated press
16 mountain climbers-two count
8 hrpu + two count shoulder tap
16 side shuffle shuttles-15 feet
side shuffle and touch down between two cones measuring 15ft apart-each touch counts as a rep

Finisher
30 leg raise to hip extension
1:00 IT stretch

Basic Condition 90 minutes.
15 minutes Bike
...
3 rounds
5-10m HS walk
4 BMU
15 minutes Row
...3rnds
10 Pistols alt.
5 Strict HSPU
15 minutes Ski
....2 rnds
10 C2B
20 GHDSU

WARM UP + TECHNIQUE 10-15min

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SNATCH + NINJA SNATCH + SN BALANCE
4[1+1+1]@light weight pal 2min

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PUSH PRESS + SPLIT JERK *rack
5[1+1]@up to medium weight pal 2min

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MUSCLE CLEAN + SQUAT JERK + POWER JERK
2[2+2+2]@bb pal 1-2min

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POWER CLEAN + CLEAN + SPLIT JERK
4[1+1+1]@up to moderate weight pal 2min

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3-POSITION PAUSE SNATCH PULL *pause floor 2cm + knee + power position
3[2+1]@+5kg today best snatch pal 2min

A: BTN push jerk + push jerk from rack 8x1+1, focus on technique, not weight

B: power clean + push jerk 2+1; 1+2 x5 set @75% of c&j max

Basic Condition 30 min

Row 1000m
20 Banded Goodmorning
10 + 10 Bulgarian Squat
10 GHD Hip Extension
7 Push Ups
15 American Swing
1:00 Plank