10 Box over jumps
10 Thruster (42,5/30)

20s. On 10s. Off tor 4mins
Shoulder to Overhead
Barbell remains in front rack position on rest periods.
AMRAP
Post total reps in comments.

3 rounds
6-10 reps C2 rollout
30 seconds L-hang hold

Rest as needed between rounds.

Three position snatch
Power position
Above knee
Below knee

6 weighted box steps
6 t2b

3 sets for max reps/cal.

60s. Row for cal.
30s. Rest
60s. KB swings
30s. Rest
60s. Renegade rows
30s. Rest

10 minutes ladder footwork and sprint specific warm up

10s 60 % effort x 1
15s 70 % effort x 1
15s 80 % effort x 1
25s 100% effort repeat

How far did you get on each of your 100 % effort sprints?

1:5 work rest ratio with each sprint. Lots of time to make a full recovery so each 25s sprint should be ALL OUT. Try to keep your distance consistent on consecutive sets

20 minutes Sprint work
30 minutes

AMRAP 6 mins of,
3 Clean & Jerk @ 92.5/60kg
20 Sit-up

• Record reps and weight used.

5 Sets of:

Jerk x 1-2 reps

Rest 2-3min before WOD.

EMOM 15:
1: 4-8 HSPU
2: 4-8 pull ups
3: 30-40 DU