5 sets of:
1 Pause Snatch + 1 Snatch Balance @55-65% of Snatch 1RM
- Pause 2-3sec at receive (bottom) position
- Rest 2min btw sets

3x 30m Reverse sled drag + 30m Crossbody KB Carry. Rest 90s

Double KB Front Rack Lateral Lunges
3 x 6 each. Rest 60s.
– 1 Warm-up set

4 Rounds For Time With a Partner
400 Meter Run/500m row/ski
50 Air squat
50 Double Unders
50 V-up
100 Meter Front Rack Carry

– Goal: sustainable effort

TIME CAP = 30:00

Extra:
Wheels on the Bus
3 x 30-45s. Rest 60s.

4 Rounds
10s Bike Sprint
10 Russian Swings HEAVY
10 Goblet Squats
Rest 2:00

– Goal: HARD push each round.

Extra:
Single Leg FL Calf Raises
2 x 20 each. Rest 60s.
Tibia Raise
2 x 20. Rest 60s.

Pure Love with 16 Sets of Climbing and some Recovery Run halfway ❤️

4 total rounds for time

A) 3 rounds of "matcho man"
3 power clean 85/60
3 front squat
3 jerk

B) 500/450m row

Alternate A and B with partner for 4 rounds

Back Squat

7-7-5-5-3-1

Every 3 minutes

WOD a

100 Heavy russian kettle bell swings

EMOM 10 ring dips

WOD b

100 russian kettle bell swings

EMOM 5 press ups

Strength

Ture 1RM Press