3x4 Min AMRAP with 60 secs rest between
Think of this as 12 min AMRAP with rest. Pick up where you left off.
20/15 cal machine
8 t2b
20 db snatches

Goal is to beat last week! Repeat on same machine and exactly the same as before.

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

Front Squat

2-2-1-1-1-1-1, start ~75 & Building maximum weight.

Go Every 2:30

For time:

• 1000m row
• 20 t2b
• 40 wall ball
• 60 abmat sit-up

Find TM in 20min
Deadlift + Squat Clean + Front Squat (pause) + Push Press + Split Jerk (Pause)

3 Rounds

4 - 3 - 2

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

@ 75% of max DL

For time 2 rounds:

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

(Target under 6min)

In 15 min find 3 rep max for
Push press
- type out 3 of your heaviest successful lifts

5x4 Snatch
Same weight as last week

4 - 4 - 4 - 4

TM (1 rep reserve every set)