snatch 5-4-3-2-1

Squat Clean
7-7-7-7
Work with 40% of your 1RM

TeamWOD in teams of three:
100 Wallball,
80 Hang Power Clean (60/40kg),
60 Burpee Box Jump,
40 Toes to Bar,
20 Thruster (60/40kg)

For Time 3 Rounds of:

• 20 x Sumo deadlift high pull (32kg/24kg KB)
• 10 x Hang clean (62,5kg/45kg)
• Row 500m

Handstand hold against the wall for 3 minutes
Every time you break perform 20 hollow body rocks

WOD

wod zig zag

50 kb swings

zig zag sprint x2

Log feelings, success, targets for development, how it was and other notices.

For Quality and Support:
3 x 10 Snatch Push Press

deadlift / box jump
21-15-9
100kg / 65kg
30′ / 24′

MetCon:

50 x KB-snatch (Rx: 16/12kg)
40 x Sit ups
30 x DU
20 x Ring dips
10 x Deadlift (Rx: 110/70kg)

(AMRAP 12 min)