EMOM for 8min
5 snatch (70% 1rm)

rest 2min

EMOM for 8min
10 pullups

rest 2min

EMOM for 8min
10 wall ball shots 9/6kg
5 burpees

On the Minute – 3 Back Squats

Start at 70% and add (10/5) to each minute until reaching a heavy triple for the day. Not a max – a challenging triple.

Touch n Go Power Snatch Skill Sets: 3 x 3-4, building in weight. Rest 60-90s.

Clean complex:
Every 90s for 9 sets
squat clean
hang squat clean
front squat

2 rds:
10-15 C2B
Rest 60s.
8-12 C2B
Rest 45s.
6-9 C2B
Rest 30s.
4-6 C2B
Rest 2.5min...

Partner WOD
For time:
200 Double Unders
2 Rounds of:
30 Deadlifts
25 Hang Power Cleans
20 Push Jerks
Then
100 Double Unders
2 Rounds of:
30 Deadlifts
25 Hang Power Cleans
20 Push Jerks

RX: 60/40kg

Wall Sit Challenge!

Who can hold the longest?!?

3x4-6 Tempo Ring Dips
(3 sec down/hold 3 sec/ 3sec up/hold 3sec)

(rest 90sec)

5 Rounds of:
15 Toes to Bar
12 Burpees
400 Meter Row / Stairs with 6kg Ball
Rest 60s.

• 22:00 Cap
• Score = total time.

27-24-21-18-15-12-9:
Calorie Row
Rest 1 Minute Between Efforts