3 Squat clean + 1 split jerk

Your result is Your last weights

400m run
10 deadlifts 60kg/45kg
10 cleans 60kg/45kg
100 DUs
10 frontsquats 60kg/45kg
10 push presses 60kg/45kg
400m row

100m row
50 DUS
200m row
40 DUs
300m row
30 DUs
400m row
20 DUs
500m row
10 DUs

A.
Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Then rest two minutes before starting…
Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105%

B.
For time:
50 Wall Ball Shots (20/14 lbs)
25 Toes to Bar
40 Wall Ball Shots
20 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar

10 min AMRAP
1500m row
remaining time, do as many rower over burpees as you can.

Partner WOD
10min AMRAP
5 Push Press (42,5/30kg)
5 KB Swing (16/24kg)
5 Box Jump (61/51)

3min Rest

50 Wall Ball
50 SDHP (42,5/30kg)
50 Box Jump (61/51cm)
50 Power Clean (42,5/30kg)
50 DU
50 Push Press (42,5/30kg)
50 Push Ups
20 Body Bladters

Share any thoughts on the seminar. Especially concepts or ideas that you are planning to use in your training.

WOD:

Row 1km,
bar MU x 10,
KTE x 10,
burpee x 10

WOD:
12-9-6-3
KTE, kettlebell snatch 16/24kg (12/12 - 9/9 - 6/6 - 3/3)

TIMECAP:10min

strict ring dips
strict pull ups