Wod
1200m run
Then 8 rounds
5 Thruster 45/30kg
5 Pull up

Clean complex:
1 Power clean
1 Hang squat clean
1 Push jerk

• Max 60%/Clean&jerk 1RM
• Focus on good technique

Shoulder Press 3x5
rest 3min btw sets
As Heavy As Form Allouds

1 MIN AMRAP PUSH-UPS

CONDITIONING

E6MOM x5

Run 400m
12 Deadlift @70/50kg
9 Hang Power Clean
6 STOH

Target: <3min rounds. There is plenty rest time, which means run fast! All rounds within 10sec.

“DOUBLE DT”
10 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(155/105)

3 rounds
600m run
10 pull ups

3 Rounds for time
Run 400m
30 Wall Balls
20 DB/KB Snatches 20-25/12-16kg
10 Burpees

4 rounds
10 C2Bs
20 box overs 60cm/50cm
10 deadlifts 100kg/80kg

Wod
8 min amrap
12 Burpee
8m Left arm front rack db lunge 22,5/15kg
12 Db snatch 22,5/15kg
8m Right arm front rack db lunge 22,5/15kg