WOD:
5 rounds
800m run
25 overhead squats
25 sumo deadlift high pulls
-35/25kg, 40:00 time cap

A) 5 sets, E2M, add weight
Power clean + 2 hang squat cleans

B) Build to a heavy 3 front squat
*then 1x max reps 85%

C) 3×8 snatch grip romanian deadlift

Amrap 4:
5 pull-ups
10 push-ups
15 squats
-2:00 rest-
Amrap 6:
5 chest-to-bars
10 handstand push-ups
15 box jumps
-2:00 rest-
Amrap 4:
5 pull-ups
10 push-ups
15 squats

”Fran”
21-15-9
Thruster 42,5/30kg
Pull-up

A) 5 sets of:
Power snatch + hang squat snatch + squat snatch

B) 5×3 snatch balance

A) For time:
30-20-10 toes-to-bars
25-20-15m walking lunge 2×24/16kg or 2×22,5/15kg

B) Accessory work:
3 rounds
20 db/kb bench press
30+30s side plank
30 band pull-aparts

A) 1RM power clean

B) Split jerk
5×1, E2M, 3s pause in catch position

C) Deadlift
20-10-10
*go heavier than last week