A)
Single Leg RDL + Reverse Lunge
3 x 5 each. Rest 90s.

B)
Banded Plank Row
3 x 10-12 each. Rest 60s

6 sets of:
2 Power Snatches + 1 Snatch
- Rest 2-3 mins btw sets.

Set 1: @65% 1RM Power Snatch
Set 2: @70%
Set 3: @73%
Set 4: @75%
Set 5: @77%
Set 6: @77%

EMOM 6
- 5 power snatch + 6 overhead squat @40/30kg

-rest 2min-

EMOM 6
- 5 box jump over + 6 power clean @40/30kg

-rest 2min-

EMOM 6
- 5 thruster + 6 shoulder to overhead @40/30kg

Build Heavy Set of 5

Then

1 x 5 x 90% OTD
1 x 5 x 80% OTD

Hang clean + clean 3-5x 1+1

Weight 70-90%

This is for technique. The less you have weight, the more sets you can do.

AMRAP 25:
500/400m Row
14 Alt. DB Snatches 20/15kg
10 Burpee Box Get Overs 120/100cm
7 Bench Presses 75/52kg

This should be a steady mover that focuses on movement quality and transitions. This is also a great time to work on efficiency and tng sets with a DB.

Machine Subs:
Concept 2 Machine, 500/400m
Assault Bike 30/22cal

Build Heavy Set of 5

Then

1 x 5 x 90% OTD
1 x 5 x 80% OTD

5 rounds for time:
40 DU
10m L-arm DB OH Walking Lunges 20/15kg
10 T2B
10m R-arm DB OH Walking Lunges 20/15kg

TC 16min

A,
EMOM 10
Power Clean + Front Squat + Squat Clean
- add weight each set
- Start @60% of 1rm power clean

B,
Partner wod (you go , I go)
Amrap 4 Mins
Power clean + push press @43/30kg

Rest 1 mins

Amrap 4 mins
Max cal row

Rest 1 mins

Amrap 4 mins
Thruster @43/30kg

Goal: 50+ rep/cal in each interval

DEADLIFT

1x 14
2x 7

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