BACK SQUAT + SNATCH COMPLEX

Snatch + Hang Snatch

60Kg x 1

70Kg x 1 x 2

Back Squat 

120Kg x 3

140Kg x 3 x 2

MET COND + DEADLIFT

21, 15, 9

Ski Erg Cal

KBS 20Kg

21, 15, 9

Cal Row 

Burpee

DeadLift 

120Kg x 5

140Kg x 5

160Kg x 3 x 2

BACK SQUAT + CLEAN COMPLEX

Back Squat 

100Kg x 3

120Kg x 3

140Kg x 3 x 2

Clean + Hang Clean 

80Kg x 1

90Kg x 1 x 2

95Kg x 1

PARTNER WOD

100 Cal Row = 8:16

Teams Of 2

12 Mins AMRAP

7 Snatch 95#

35 DU

Rest 1 Min

12 Mins AMRAP

7 Thruster 95#

7 Burpee Over Bar

100 Cal Row = 8:05

- 5 Rds

- 5 Rds + 7 Thruster

BACK SQUAT + SNATCH

Back Squat 

100Kg x 5

120Kg x 5 

130Kg x 3

140Kg x 3 x 3

Snatch + Hang Snatch 

60Kg x 1 x 3

FRONT SQUAT + CLEAN COMPLEX

Front Squat 

100Kg x 5 x 2

110Kg x 3 x 2

120Kg x 3 x 2

Clean + Hang Clean 

80Kg x 1 x 2

90Kg x 1 x 3

BACK SQUAT + SNATCH COMPLEX

Back Squat 

100Kg x 5 x 2

120Kg x 3 x 2

130Kg x 3 x 2

Snatch + Hang Snatch 

40Kg x 1 x 3

50Kg x 1 x 2

MET COND

500m, 400m, 300m, 200m, 100m Row

50, 40, 30, 20, 10 WallBall 10Kg

- 16:32

FRONT SQUAT + CLEAN COMPLEX

Front Squat 

100Kg x 3 x 2

120Kg x 1 x 3

Clean + Hang Clean 

80Kg x 1 x 2
90Kg x 1 x 2

MET COND

Teams Of 2

7 Mins AMRAP

10 Cal Row
5 HSPU

- 4 Rds

3 Rds

500m Row

15 OHS 115#

- 9:58