3 Rounds of:
- 21 x Airsquat
- 15 x Russian KB Swings, 24/16kg
- 9 x Snatch (40/30kg)

Strength

3RM Squat

5 rounds for time...

20 pull ups
30 push ups
40 sit ups
50 air squats

3min rest between rounds (Time cap 45min)

BACK SQUAT
4 x 8 (n.70 %)

7-10 rounds;
2 x Halting Snatch Deadlift
2 x Snatch
2 x Overhead Squat

– Build load as technique allows.
– Perform as a complex, quick resets between movements only.
– Rest as needed between complexes.

CJ: 5x2

For time:
50 DU
20m HS Walk
3 Rope Climb
20m HS Walk
50 DU

With a running clock, every minute perform 1 lift and add 5kg.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Score is your total weight.

“DISCO thursday”
80 air squats
70 abmat sit ups
60 split jumps
50 KBS 24/16
25 burpees
rest 2 min
25 burpees
50 KBS
60 split jumps
70 abmat sit ups
80 air squats

WOD

EMOM 20min :

ODD mins : 2 power clean + 1 clean
EVEN mins : 4 dead stop box jumps