3rds
Nordic curl x 7-9
rest 60s
Back rack Lunge step R x 7-9
Back rack Lunge step L x 7-9
rest 2min

Front Squat
1x70%
1x80%
5x3x85%

Find heavy set of
2 Clean and jerk

Front Squats 7x3x75%

1) hang clean 3x3x65%, 3x2x70%
2) HBH to l-sit 3x3

Snatch Complex
4 Sets of
Power Snatch + Hang Power Snatch + Hang Squat Snatch (4x1+1+1)

5-10min Row/Airbike/Bike
Then 2-3 rounds:
6 KB Deadlift
6 KBS
6 Goblet Squat
6 (3+3) Single Arm KB Split Jerk
6 Burpee over KB (lateral)

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5-10 Down Dog to Cobra video

“Partner WOD”

3x
8min ON/2min OFF

A) AMRAP of
10 Partner Pushups
20 Partner Situps
30m Partner Wheelbarrow

B) AMRAP of
40 Cal. Ski or Bike
40 DB Snatches 22,5/15kg

C) “I Go, You Go”
10/7 Cal. Row
5 Box Jump Overs

Weightlifting - Clean and jerk

How did it go?

Squat clean
5x3 75-80%
Rest 2-3 min