Wod
Every beginning 20s x 25
1 Power snatch 60-70% (from snatch 1RM)

500m row
50 air squats
25 thrusters 45kg/30kg
20 T2B
20 floor presses 45kg/30kg
30 cal AB

Clean Complex:
Every 1:30 x 7 Sets:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

• Find a heavy set.

Split jerk
7x1 80%->

6x4min AMRAP (rest 2min between sets)

1. 10cal Row/10 Pull Ups
2. 10 Box Jumps/20 Knee Hugs
3. 50 DU/10 KB, DB Thrusters (2x20/12kg)
4. 10 Wall Balls/5 HSPU
5. 10 Burpees/100 Plate sprints
6. 20 Squats/20 Lunges (2x20/15kg Plate)

3 RDS

500m Row @80%
Max Reps Push ups

Rest as needed btw rounds.

"Rocket Power"
21 Bar-Facing Burpees
21 Power Snatches
15 Bar-Facing Burpees
15 Overhead Squat
9 Bar-Facing Burpees
9 Squat Snatches

Pounds - 115/85
Kilos - 52/38

KB swings & Wall balls

For time:

30-20-10 KB swings 32/24 kg
10-20-30 Wall balls 9/6 kg

TC: 7 min

Squat snatch:
10x @45%
8x @55%
6x @65%
4x @75%
2x @85%

(Time cap: 10min.)

HSPU 3 x 70% of max reps