3 Rounds

A1) Split stance RDL 10+10 reps (Tempo 30X0)

A2) Half kneeling landmine press 10+10 reps (Tempo 30X0)

A3) 3 point DB row 10+10 reps (Tempo 11X2)

Shoulder Press - 65%x4x8, 65%x8+

Take 90% of Max

Post AMRAP in comments

Rest recover, do a WOD you missed.

40 Double unders
30 Kettlebell snatches (divide work load equally for both hands)
40 Double unders
30 Dumbell snatches (divide work load equally for both hands)
40 Double unders
12 Snatches (50-60 % of 1RM Snatch)
40 Double unders

5 - 5 - 5 - 5

then

3 x 5 @ 90%

For time:

3 x rope climb

15-12-9:

• toes to bar
• diamond push-up

3 x rope climb

Box step up 3x8/8

High box, put weight through standing leg, go down as deep as possible and stand. Use KB to make things harder. Full range of motion before loading

12 min on the minute:

• 2-position snatch (65-75% 1RM)

clean, every 2 min for 14 min

1 x clean, add weight every round. Last set should be heavy but not "i'm going to die heavy". Leave something in the tank for the upcoming test week.

Rest 2 min and perform 10 reps of unbroken power clean (add weight from last week)

Push press technique,

3 x 5