12 min EMOM
Clean and jerk (3+3)x60% 1RM

Snatch 8x2x70%

A)
Box Squat
8 x 2 every 60s.
- These are SPEED reps
- Approx 60% of 1RM

B)
Sumo RDL Bands Forward
3 x 8-10. Rest 90s
- Use a single band from the middle of the bar to keep things simple!

3 rounds for time
50 DUs
5 HSPUs
5 burpee box overs 60cm/50cm
300m run

AMRAP 30:00 Partner Workout
20 Box Jump Step Downs
40 Push-ups
60 total Walking OH Plate Lunge @20/15kg
2 x Stairs / 800m Row or Ski

• Rx+: 10 Ring Muscle-ups to start each round

WOD

1RM behind the neck split jerk

Deadlift

8-8-8-8-8

Every 3 minutes

WOD a

5 heavy sets of

1 Deadlift
1 Hang power clean
1 Hang cluster

(rest as needed between sets)

WOD b

5 sets of (reduced weight)

1 Deadlift
1 Hang power clean
1 Hang cluster

WOD

10-9-8-7-6-5-4-3-2-1

Pull-ups
60ft bear crawl

*10/6kg weighted vest to be worn

WOD

In Pairs:

60 rounds for time:
1 Bench Press
1 Deadlift
! Weighted Pullups

post time and weights