Saturday (partner wod)
10 rounds each, 1:1 work rest
3 power clean (choose a weight to challenge you)
3 front squat
3 push jerk
10 rounds each, 1:1 work rest
3 power clean (choose a weight to challenge you)
3 front squat
3 push jerk
5 rounds (rest 3min between amraps)
3 min Amrap
15 cal assault
15 Hang power clean 70-50kg (scale weight as needed)
Muscle ups (for remaining time) Scale muscle ups with pull-ups or ring rows.
Metabolic conditioning
5 rounds
21 cal row
15 toes to bar (scale if needed)
9 power snatch 60-40kg ( scale if needed)
Strength
Thruster 4×4
weighted pull-up 4×4
Bench press 3-3-3-3-3
5 rounds each for time
run 400m
15 Clean & Jerks 40/30kg
rest 3 min between rounds
20min amrap
4 power clean @50/30kg
3 Front squat
2 push press
200m run
Accumulate 2min l-sit hold or front plank
