CONDITIONING

Power Snatch every 15sec for 20 rounds (5min total)

RPE 3 to 3+

This is consistency work again. Choose a loading you can move well.

Endurance WOD

We love burpees <3

In teams of 2 for 40 minutes:

AMRAP OF:

100 burpees
2000 m row
300 double unders or 600 singles

Share the work. One works, one rests.

50 x Thrusters (42/30)

5 RFT
15 Hang power snatches 40/30kg
50 Double unders
10 Box jumps

Time cap 15min

8 min AMRAP
200 m row
10 push press 50kg/35kg
10 cleans 50kg/35kg

With a partner for time:
50 DB Hang Power Cleans @50/35lbs
1500m Row
50 DB Hang Squat Cleans @50/35lbs
1500m Row

• 25:00 Time Cap

EMOM 16 min

16 minutes on the minute of :

1) 5 Hang snatches (AHAP)
2) 2-3 Rope climbs
3) 50 DU's / 150 SU`s
4) Rest

Advanced can do the rope climbs legless.

Result= Hang snatch

”Partner WOD”

3 Rounds of:
20 Hang Power Cleans 60/40kg
50 Double Unders
20 Shoulder to Overhead 60/40kg
50 Double Unders

Rest 3min

2 Rounds of:
30 Toes-to-bar
25 Handstand Pushups
20 Front Squats 60/40kg

Rest 3min

21-15-9 reps of:
Deadlifts 100/70kg
Bar Facing Burpees

E4MOM for 16min
9 Thruster 45/30kg
400m Run