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Power cleans and lunges

Warm up
3x
Runway lunges
EB Complex of
3 Muscle cleans
3 Squat cleans
3 Behind the neck push press.

WOD
10 Minute AMRAP
6 Power cleans RX-135/95lb (61/43kg) ADV-155/105lb (70/47.7kg)
4 Lunges (Back rack).

Strength/Skills
15 Minutes to work to a heavy complex of
2 Push jerks + 1 Split jerk. (Racks)

Then
3x5
Back squats.

Teams of 3.

WOD
Teams of 3
28 Minute running clock

A)
8 Minutes
Dead ball carry for max metres.

Rest 2 minutes

B)
8 Minutes
Row and Airdyne for max calories

Rest 2 minutes

C)
8 Minutes
Max rep Synchronised KB swings 24/16.

Note: All the finer details will be explained when you get in.

Deads, med ball cleans and runs.

Warm up
3x
10 Cal airdyne
5 KB Stiff leg dead lifts
5 Dead ball squats.

WOD
For time
4x
100m Run
15 Dead lifts RX-155/115lb (70/52kg) ADV-185/135lb (84/61kg)
Rest exactly 2 minutes
4x
100m Run
15 Med ball cleans RX-20/14lb ADV-40/30lb.

14 Minute cap.

Strength/Skills
7x5 Single arm KB bent over rows, should be heavy. (5 each arm)
5x10 GHD Sit ups. (If these are easy add a little weight)

Thrusters, and ball slams.

Warm up
3x
Runway inchworms
5 EB Front squats
5 EB Push press.

WOD
21-15-9-6-3
Thrusters RX-95/65lb (43/29kg) ADV-105/75lb (47.7/34kg)
At the start, in between and after the last set complete 10 ball slams 60/40lb.

12 Minute cap.

Strength/Skills
EMOM x7
3 Hi hang power cleans + 1 push jerk.
Don't go too heavy, work on getting under the bar fast and keeping them neat.

Then
5x3
1 1/4 Front squats.

Box jumps, Burpees and hang power snatches

Warm up
3x
Runway lunges
5 Hand release pushups
5 EB Hang muscle snatch

WOD
For time
5x
20 Box jumps 24/10"
15 Burpees
10 Hang power snatch RX-95/65lb (43/29kg) ADV-105/75lb (47.7/34kg).

At the beginning and at every 2 minute mark you must complete 30 double unders.

25 Minute cap.

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