1) Snatch 2x60%, 2x65%, 1x70%, 4x1x80%
2) Dragon flag 4x3

5x5
@75-83%
Rest 2-3min.

• Climbing weights
• Go heavy

Wod
3 Rounds
3 min work/1 min rest
3 Power snatch 60% from snatch 1RM
6 push up
9 Air squat

4-5 rounds for quality
5 front squat light weight tempo 4040
5 strict T2B
10 reverse lunge (same weight as in fs)
10 back extension

50 x DU
10 x Up Downs
20 x Push Ups
30 x Sit Ups
40 x Walking Lunge Steps

Row 2000m
Assault 150/120 kcal
Row 1000m
Assault 75/60kcal

Steady pace, not all out effort.

Push Press 2x3, 1x3+
(first set at 70%, second at 80% and third at 90% of 1RM, but try as many reps as possible in third set 3+ reps)

For Time:

30/20 Calorie Row/ Assault Bike
30 Single Arm Dumbbell Hang Clean and Jerk 22,5/15kg
30 Single Dumbbell Goblet Squats 22,5/15kg
30 Single Arm Dumbbell Hang Clean and Jerk 22,5/15kg
30/20 Calorie Row/ Assault Bike

Emom as long as possible
3 x Power Clean
3 x Front Squat
3 x Jerk

weight 84/61kg

Basic Conditioning
For 40min w/partner

AMRAP 5
Row

While Partner
30+30m One Arm Farmers Walk 24/16kg
30 Glute Bridge March
30m Front Rack Lunges 20/16kg's
12+12 Windshield Wipers