5 rounds
6 Box over Burpee
12 wall ball
200/250m row
- rest 2min between rounds

Week 3

1. Power clean + hip clean + split jerk + strict press from jerk
   4 x 2+2+2+2 x 30-50%
   rest 90s

2. Clean pull + clean + jerk
   3 x 2+2+2 x 75-80%
   2 x 1+1+1 x 85-90%
   rest 2-3min

3. "Pow"snatch
   4-5 x 3 x 75-80%
   rest 2min

6-8sets:

3 power clean 73-83%

2. pos --> 1 floor + 2 hang (below knee)

4 rope climbs
20 thrusters (30/42,5 kg)
20 burpee box jump-overs
– Share work as desired.

Scaled WOD
AMRAP 20 with a partner:
4 pull-to-stands
20 thrusters
16 burpee box step-overs
– Share work as desired.

3rds
8+8 Split Squat w/2KBS
rest 60s
8-12 Leg curl with wall
rest 60s

2 unbroken cleans

4 rounds for time;
10 Power Cleans @60/42.5kg
20 Alternating Front Rack Reverse Lunges @60/42.5kg (total steps)
30 Russian KBS @32/24kg

Timecap: 20 mins

AMRAP 12:
20 Alternating DB Power Snatches @22,5/15kg (10 each)
20 Split Stance DB Rows @22,5/15kg (10 each)
200 Meter Run/Row/Ski

Goal: 4+ rounds

Every 4 mins for 5 sets
400m row
- keep a steady pace across all sets
- try to improve your time in each interval

Paused Front Squat (18 mins )
5x3reps
- 3 sec pause @ bottom position
- add weight each set
- no rebouncing from bottom pos.
- heavy but perfect form