WOD

For time:

9-15-21 reps of:

Thrusters 42,5/30kg

Burpees

For time
Row 750/700m
1 minute plank hold
1 minute superman hold
Row 500/400m
1 minute plank hold
1 minute superman hold
Row 350/300m

5x5 (75%)

60%/2
70%/2
75%/2
80%/2
85%/1

“Mad Season”
22-18-14-12:
Chest-to-Bar Pull-ups
Push Press 95/65
Back Rack Lunges 95/65

Every minute on the minute for 10min

• 2 Squat clean @ 60% of 1 RM

Pause at the bottom of the squat each time for 2 seconds.

12 x 1set @ +65% go on every 90s.
1 x Snatch deadlift
1 x Hang power snatch
1 x Overhead squat

Move up on weight every 1 to 2 sets if moving well on all lifts otherwise stay with the same weight.

Front Squat 5 reps @ 75-77-79-81-83% from1RM
2min Recovery

For time
400m run
20+20 Kb jerk 24/16kg
30 Kb swing 24/16kg
20 push ups
10 srict pull ups

DBL DB OH PRESS
4 X 12/