EMOM

12min:

ODD: 4 touch and Go Power Cleans
EVEN: ring dips

*use a weight for the power cleans which would allow for 5-6 repetitions throughout the 6 rounds

pick a scaling or number for the ring dips which allows you to stay consistent throughout the 6 rounds*

WOD

AMRAP 7min:

3-6-9-12-15-18-21.....

Front Squats 50/35kg
toes to bar"

AMRAP 16 min - team

100 situps
100 goblet squats
100 ring rows

.
For time:

30 Push-Ups
100 Meter Run (2 Rounds)
30 Heavy Kettlebell Swings 20 / 28
100 Meter Run
30 Push-Ups
100 Meter Run
30 Heavy Kettlebell Swings 20 / 28
200 Meter Run

5 rounds for rep
2 min air bike
2 min DU
2 min row
2 min lunges

High bar back squat 3 sets of 8

A.
- 3 rds:
45s Row/Ski/Bike
10 Air squat
10 Sit up
10 Push up
20-40 DU

• Snatch technique

• Mobility

B.
AMRAP 15min:
15 Power Snatches (35/25)
30 Double Unders
15 Wall Balls
30 Double Unders

C.
Midline work:
3 rds:
25 Sit up
10-20 Ab twist

12min EMOM:

2x Hang Power Snatch

Use moderate weight, concentrate on the speed. Scale if needed.

Quick Track Warm-up lengths
Knee Pulls, Stiff Leg Kicks, Squats, Lunges, Fast Feet, High Knee etc.
Scap PU, Push-ups, Scap Pull-ups
8min
2 Bonus min to set-up circuit.

Work up to a heavy of the complex
2x(Power Clean + Front Squat + Jerk)

Death by shuttle sprint

first minute one spirint
second two
third tree
........