5 x
Every 2:00

12 Wall ball (9 / 6kg)
12 Goblet alt box step up (24 / 16kg, 60 /50cm)

20 Mins to find Snatch 1RM
20 Mins to find C&J 1RM
Beginners to find 1RM and then focus on technique and volume
Post total KG to wodconnect

5 Rounds for time:

RX:
200m Run
2 x
6 Pull-Up
12 Push-Up
18 Air Squat
1min Rest

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SCALED 1:
150m Run
2 x
4 Pull-Up
8 Push-Up
12 Air Squat
1min Rest

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SCALED 2:
150m Run
2 x
6 Jumping Pull-Up
8 Push-Up (Scaled)
10 Air Squat
1min Rest

TC 20min!

Snatch - 2x3 @ 70%, 3x2 @ 75%

EMOM 12
2 Hang pull + 2 Hang snatch

@ 70%

Every 1:30
Snatch low hang (5cm)
0-2) 2 x 60%
2-6) 2 x 65%
6-9) 1 x 70-75%

4 Rounds

Pinch grip carry 30s (2 x 20/15kg)
Rest 30s
Hanging tuck hold 30s
Rest 30s
Row 30s hard (Damper 10)
Rest 1min

3 Rounds

4 - 3 - 2

30s rest between sets, new round every 05:00

@ 75% of max DL

4 x 12
Underhand grip

Set every 2 min

For time 2 rounds:

20 kbs
20 goblet squat @32/24kg
20 up &down

(Target under 6min)