4 SETS EACH
Deadlift x8 (increase weight each set)
Pull-ups x8
-Then-
Power Snatch x6 (increase weight each set)
DB Bench (50lb DB)

Lepoja

A surprise WOD, unwrapped in the morning!

For Time:

30 BJ
30 C2B (-> PU -> RPU -> RR)
30 KB swings
30 Front squat 50/30 kg
30 TTB / K2E
30 Push Press 50/30 kg
30 Deadlift 50/30 kg
30 Wall balls
30 Burpees
30 Sit-ups

A: Snatch pull+ hip squat snatch + squat snatch @75-80% of squat snatch 5x2
B: Hip squat clean + Hang squat clean + push jerk
C:Front squat @75 % 5x4 T.: 42x1 Emom 10min

4 Sets - Build load with each set of weighted movements. Emphasis on stability. Stay in control.

6-8 Half Kneeling Kettlebell Press (pause 2sec at the top of each rep)
rest 30sec
15 Lateral Band Walks/side
rest 30sec
12 Side Plank Rotations/side
rest 60sec

BBG

1) 5X1 Clean from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed

2) 5X1 Jerk from blocks – work to a heavy but perfect single for the day (preferably no misses), rest as needed

BB Cycling/Midline

1a) 3+1X5 Touch & Go Cleans (full) – three sets to work to a 5rm (see note for explanation of +1), rest 2:00

Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.

1b) 3X1:30 ME Strict Muscle-Ups – rest 2:00

Conditioning

12 minutes to complete-

4 rounds of:

15 Shoulder to Overhead 135/95#
15 C2B Pull-ups
50 Double-Unders

With the remainder of the 12 minutes-

AMRAP of:

Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)

*Score is total reps of Burpees.

"Complete 5 rounds for time:

Rope Climb – 2 Reps

Back Squats (80/50) – 8 Reps

HSPU – 9 Reps"

5 Rounds
- 12 Cleans
- 8 WallBall
- 15 cal row

Push jerk 3*5 HAP

For Time:
5 Rounds
-10m Handstand Walk/ 1 Min Handstand Hold
-10 Push Ups
-10 Ring Rows