In Wod

Skill
KB snatch + overhead squat
7-5-3

Avalanche
For Time:
50 Box Jump Overs (24/20)
35 Hang Power Cleans (95/65)
20 HSPU
35 Hang Power Cleans (95/65)
50 Box Jump Overs (24/20)

Snatch Balance
On the Minute x 8
Minutes 1-2: 65%
Minutes 3-4: 70%
Minutes 5-6: 75%
Minutes 7-8: 80%

2. Hang Squat Snatch
6 Sets:
3 Hang Squat Snatches

Set #1 – 70%
Set #2 – 72%
Set #3 – 74%
Set #4 – 76%
Set #5 – 78%
Set #6 – 80%
Rest as needed between

3. Back Squat
5 Reps @ 80%
2 Reps @ 83%
5 Reps @ 80%
2 Reps @ 86%
5 Reps @ 80%
2 Rep @ 89%
Rest as needed between

4.For Time:
50 Box Jump Overs (24/20)
35 Hang Power Cleans (135/95)
20 deficit HSPU 6/4
35 Hang Power Cleans (135/95)
50 Box Jump Overs (24/20)

WEIGHTLIFTING
Bench Press
Warm up 45%-55%-60% 5-5-3
70%-3 80%-3 90%-3+ (increase your 1 Rep max by 3%)

Circuit work
3 Rounds
10 Strict Press
8 Bent Row
8 Dumbbell Pull Overs

3 x 1:30
Barbell Sit Ups

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