A) Power snatch waves
3/2/1 reps @70%+
3/2/1 reps @74%+
3/2/1 reps @78%+
Start every wave with bigger weight

B) Accessory 2 rounds
15-20 banded triceps
15-20 banded biceps
12-15 lateral raises

For Time
400 Meter Run
30 Deadlifts (100/70 kg)
20 Box Jump (60/50cm)

– Goal: Hard effort
Rx+:(125/85 kg)

TIME CAP = 8:00

Extra:
100 lying banded hamstring curls

4x 1 clean pull + hang clean + clean easy&fast

EMOM x 8-12
1) row
2) 5 press + 5 push press + 5 jerk
3) row
4) 5 romanian deadlift + 5 barbell row + 5 front squat

Bench Press with 2" pause at bottom
Build to a heavy 4 over 5 sets; rest 2-3 min btw sets
– Sets of 5,4,4,4,4

At 0:00:
15-12-9-6-3 reps for time of:
Toes-to-bars
Double-KB overhead walking lunges (16/24)

At 12:00:
15-12-9-6-3 reps for time of:
Calorie row
Lateral burpees over the rowing machine

SCALED WOD
On a running clock:
At 0:00:
12-9-6-3 reps for time of:
Hanging knee raises
Single-DB overhead walking lunges

At 12:00:
12-9-6-3 reps for time of:
Calorie row/bike
burpees

Min 1 | 5 power cleans (47,5/70 kg)
Min 2 | 9/12 cals Echo bike
Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats

SCALED WOD
EMOM 18:
Min 1 | 5 power cleans
Min 2 | 5/7 cals row/C2 bike
Min 3 | 3 ring rows + 6 push-ups from the knees + 9 air squats

A. EMOM8
1. 8/8 split stance wallball rotation throw
2. 10-12 wallballs

rest 2min

B. EMOM8, choose your weights wisely 😏
1. 6 devils presses
2. 6 box step overs with db

rest 2min

C . EMOM8
1. 8 Strict knees2elbows
2. 10/7 cal on rower

rest 2min

D. EMOM8, same 😏⚖️
1. 16 KB Swings
2. 16 KB reverse lunges

For time:
21 Wall Balls
18 Toes-to-bar
15 Hang Power Snatches 50/35kg
9 Overhead Squats
50 Double Unders
9 Overhead Squats
15 Hang Power Snatches
18 Toes-to-bar
21 Wall Balls

EMOM x 8-12

1) machine
2) 5 snatch grip deadlift + 5 muscle snatch + 5 hang snatch
3) machine
4) 10 snow angel + 10 kip swing