Partner Wod
10 min amrap
Opt 2:

9/7 Cal Row

8 Db Snatch 22,5/15kg

7+7 Db Overhead lunge

Opt 1:

9/7 Cal row

8 Db Snatch 22,5/15kg
7+7 Db Front rack lunge

You go, i go (round)

Press behind neck, Snatch Grip
5 x 2 @ moderate
Send off 2:00

7 x 1 Sprint
Send Off 1:30

EMOM 9
1. Min : 15/12 Cal row
2. Min : 10 Devils press @2x15/10kg
3. Rest

REST 2 mins

EMOM 9
1. Min : 15/12 Cal row
2. Min : 20 Dumbell thruster @2x15/10kg
3. Rest

REST 2 mins

EMOM 9
1. Min : 15/12 Cal row
2. Min : 30 Renegade row @2x15/10kg
3. Rest

Build to a heavy split jerk from the rack

Deadlifts
10 @ 70% of 1RM deadlift
8 @ 80% of 1RM deadlift
6 @ 85% of 1RM deadlift
4 @ 90% of 1RM deadlift
2 @ 95% of 1RM deadlift

OH squat
6 x 2 @ 80% of 1RM overhead squat

Hang Snatch Pull (Above knee) + Hang Snatch High Pull (Above knee) + Hang Squat Snatch (Mid Tight)
7 x ( 1 + 1+ 1) x 50% - 60%
Send off 1:30

AMRAP 15
60 WB 9/6kg
40 Snatches 35/25kg
20 Burpee Box Jump Overs 60/50cm
10 Bar MU

EMOM 12

1 minute : 4 High Hang Power Clean
2 minute : 3 Hang Power Clean ( above knee )
3 minute : 2 Power Clean

10 Rounds
3 Min Easy Erg
2 Min Object Carry
1 Min Wall walks

OPTIONAL COOL DOWN
3 SETS
5/5 Side Lying Open Books
15 Single DB Floor Pullovers
1:00 Ball Massage*
*Option to pick calves / shoulders / lats