EMOM 10 mins
1 Power snatch + 2 Ohs
- increasong Weight
- 2 sec pause @ bottom postition of snatch

Push press 5x1

WOD (S):
1000m run
10 rounds of:
2 strict pull up
4 push up
6 wall ball
8 KBS 24/16
1000m run

45sec work, 15s rest:
1) shuttle run
2) box step-up w/ DBs
3) GHD sit-up/ v-up
4) split jumps

Wide Stance Box Squat: 8 x 3 @65%, every 60s.

– Use a low box today, at or slightly below parallel if possible

EMOM 6 mins
4 DL+ 3 Hang Power Clean+ 2 Jerk

"I Go, You Go"
50 Rounds (25 rounds each)
1 Heavy Power Clean
4 Burpee over the bar
8 Air squat

Cash out:
100 Double unders (I go, you go)
800m Run (both)

EMOM 15 mins

1.min : 8 Strict ring dip
2.min : 40 sec Amrap DU
3.min : 8-12 Strict pull up

Metcon (quality)

EMOM for 18 minutes of:
1:) 8 OHS 60/40kg
2:) 9 Burpee box jumps 24/20”
3:) 15/12 calories row

EMOM 10 mins
1 Power Snatch + 2 Snatch Push press