OTM 20min
10x2 @ 70-85%
10x1 @ 85-95%

Partner WOD FT
50 DU/150Singles per partner
200 pullups
40 DU/120 Singles per partner
200 pushups
30 DU/90 singles per partner
200 situps
20 DU/ 60 singles per partner
200 squats
10 DU /30 singles per partner

*Partners only split exercises

WHAT TO DO?
-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!

At 18:00 Clean&jerk technique

Snatch squat 5 x 1 (alle sets 40-50 %)

Power snatch 4 x 8 (all sets 40-50 %)

Front Squat 5x2x90%

2min ME DU
1 min rest
2 min ME ring dips

1a) DB Pull-overs: 3 x 10. Rest 30s.
1b) Bent-over Rear Delt Raises: 3 x 15-20. Rest 30s.
- Superset these.

2) Elbow Plank: Accumulate 2:00. Use weight if needed.

Metcon:
Buy in: 500m row
30 frontrack lunges 50/35
20 burpees over bar
10 thrusters
rest :30s
20 front rack lunges 50/35
10 burpees over bar
5 thrusters

*Target is to complete barbell movements in one set, scale weight as needed.

For time:
10 Clusters 80/60kg
rest 3min
15 Clusters 70/50kg
rest 3min
20 Clusters 60/40kg