Hs walk

Wod
3 Rounds
40s work/20s rest
Strict hspu
Row
Turkish sit up
Ring Row

15 Wallball (20/14lbs)
12/9 cal Row / Air bike
9 C2B

Squat Snatch. Every 90-120sec x9

1-3@RPE 3
4-6@RPE 3+
7-9@RPE 4 (2-4 reps in the tank)

Target: Not all out. Speed under the bar!

4×3 clean pulls @90-100%

Teams of 2
Max Reps + Calories of:
10 mins Row or Bike or Ski
5 mins Max Reps Power Clean + Push Jerks @60/42.5kg
10 mins Row or Bike or Ski
*Score = total calories + reps
*One works at a time - split as you wish

Power Clean + Push jerk (10mins)
- double and triples with light weight
- technique work
- fast elbows and strong lockout in the jerk
- 60-90 sec rest btw sets

"Snake Bite"
With a 9:00 Time Cap:
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

After Completion or Cap, until the 12 Minute Mark: Build to Heavy Single Snatch Power or Squat.

Sandbag skills

5 sets of
• 8 Double KB/DB Sitting Shoulder Press (on floor)
• 8/side KB/DB Bent over Row

Deadlift 3 x 8 rep