BBG

5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES and absolute strict pause at the knee, rest as needed

BB Cycling/Midline

1a) 4+1X3 Touch & Go Snatches (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

1b) 4X60 second ME Strict TTB – rest 90 sec.

Conditioning

EMOM for 12:00-

10 Wall Balls 20/14#

In the remainder of each minute:

ME Burpees

*Score is total Burpees.

For Time:
15 Deadlift 100/70 Rx+ 120/80
3 Lateral Bar Burpee
12 Deadlift
6 Lateral Bar Burpee
9 Deadlift
9 Lateral Bar Burpee
6 Deadlift
12 Lateral Bar Burpee
3 Deadlift
15 Lateral Bar Burpee

Valakyykky 4X8

5 Rounds for Time;
3 Wall Climbs
6 T2B
9 Hollow Rocks
12 Pull Ups

For time:

Hang power clean: (Rx: 50/35kg) x18-15-12-9
Wallball (Rx20/14lb): x18-15-12-9

(Unbroken sets - Penalty: Run 400m)

4 kierrosta:

One Arm DB Thruster 35lb/25lb 40 seconds
Rest 20 seconds
Strict Pull Ups - 40 seconds
Rest 20 seconds
One Arm KB Power Snatch 24/16 kg - 40 seconds
Rest 20 seconds
Mountain Climbers - 40 seconds
Rest 20 seconds

Death by push jerk 40/30kg
Joka alkava minuutti:
2 x burbee
4 x ttb

Postaa täydet kierrokset.

12min EMOM
1 x Clean + 3 x Jerk @ 50-60%
For Quality

Record any WODs or other interesting training related activities during the weeks away from the gym.

For time:
30-calorie row
30 box jump overs, 61/45cm.
30 deadlifts, 60/40kg.
30 wall-ball shots, 10/6kg.
30 ring dips
30 wall-ball shots, 10/6kg.
30 deadlifts, 60/40kg.
30 box jump overs, 61/51cm .
30-calorie row

Record scaling, time and other details.