A) EMOTM 8
Power Clean x3
B) Snatch Grip DL
3.3 x 4
C) “Double Dragon”
2 RFT
40 Wall Balls
30 KBS
20 Pullups
10 Box Jumps
20 Pullups
30 KBS
40 Wallballs
A) 1 1/4 Front Squat
Heavy 2
B) Hang Snatch
1.1.1 Heavy Single
C) 3 RDS
60/60
Thrusters
Box Jumps
Hollow Rocks
A)Pendlay Row
8-7-6-5
B)Barbell Lunges
8-7-6-5
C) 5 Rounds
2 Floor Length R.Arm Farmer carry
2 Floor Length L.Arm Farmer carry
2 Wall Walks
4 Paralette Shoots
A) Knee Jumps tech
10 Mins
B) Hang Clean
1.1.1 x Heavy Single
C) AMRAP 15
12 OH Plate Lunges (each)
20 KBS
10 Burpees
10 Pullups
A) Turkish Getup
2-2-2
B) 1 1/4 Back Squat – Heavy Double
C) 5 RFT
10 Wallballs
10 Burpees
10 Pull-ups
A) Snatch press to bottom
4-4-4-4
B) Snatch grip deadlift
1.1.1 x 4 (pause just below knees for 2 sec)
C) 3 rounds
10 Box Jumps
20 push Press
30 KBS
A) 3 rounds not for time
5 single arm ring rows
10 Hollow Rocks
B) Snatch Grip press
5-5-3-2-1
C) 2 RFT
15 (each leg) KB REV LUNGE
12 pull-ups
3 Paralette shoots
10 push-ups
100 Double unders
A) Plank Toe drags x3
B) 20mins Power Clean tech work
C) front squat – Heavy Single
D) 6 Rft
10 single arm KBS (each)
10 plank push-ups
A) KB windmills 3x 6-8
B) Snatch Balance
3-3-3-3 (same weight)
C) snatch pulls 3×3 (at B WEIGHT)
D)3 rounds
21 Wallballs
15 T2B
9 snatches