A. For Time: Run with Medballs and Rowing

Run with Medball
Row
Run with Medball
Row
Run with Medball
Row
Run with Medball
Row

Run: together with 1 Med Ball, switch as needed
Row: switch as needed

A. Skill and Strength

10-15 min

6-10 Backsquats / Goblet squats

Rest by feel

6-8 Glutebridge walkouts

Rest by feel

B. Wod

Amrap6
10 alt. Stepups
8 tuckups
6 pushups

A. Big Snatch Build up Sequence

Every 2 min for 28 min

3 sets
5 hang snatch pulls
5 hang powersnatches
5 OHS
5 Snatch Balance

3 sets
3 hang snatch pulls
3 hang snatches
3 OHS

8 sets
1 hang snatch pull
1 hang snatch
1 OHS

A. Clean and Jerk 4 x 2

2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk

B. Conditioning

Every 3min for 24min (8 sets):
20/15cal Row
10 Thrusters @50/35kg
10 C2B

C. Accessories

3 sets no rest
15sec. single arm high plank (each side)
15sec. pallof hold (each side)
30sec. band pull apart hold
into 15 Facepulls

A. Jumps

6 sets YGIG with partner
3 depth jumps (20") to tuck jump

Switch after 3 reps with your Partner

B. Snatch 5 x 1.1.1

1.1.1 Snatch
1.1.1 Snatch
1.1.1 Snatch
1.1.1 Snatch
1.1.1 Snatch

After each rep of a set do 15s rest until you have 3 reps. Then Rest 90s. Start @ the 2nd weight after empty Bar and build up if form allows it!

C. Accessories

3 sets
6-8 barbell roll outs
Rest 30s
6-8 banded OHS (Orange / 31X1)
Rest 30s