EMOM x 5 sets: Clean only x 5 reps @ 50-60%

(attempt to do full cleans aka squat cleans)

Part 2

Within 10 min work up to Back Squat 1RM

Extra (optional post wod):

In teams of 2 complete for time: 150 squats, 50 Shoulder-to-overhead, 95/75, 40 Double KB cleans, 35/25

EMOM x 5 sets: Clean only x 3 reps @ 75-80%

(attempt to do full cleans aka squat cleans)

Part 2

Within 10 min work up to Back Squat 1RM

Extra (optional post wod):

In teams of 2 complete for time: 150 squats, 50 Shoulder-to-overhead, 155/105, 40 Double KB cleans, 53/35

EMOM x 6 sets:

4 Deadlifts @ 50% + 8-10 pull ups/ring rows (scale to ability)

Part 2

10 min AMRAP of:

4 HSPUs/**dumb bell presses/wall walks (depending on ability)

6 Thrusters, 95-75/65-55

8 Front Rack Lunges, 95-75/65-55

**weight will vary for dumbbell presses**

EMOM x 6 sets:

4 Deadlifts @ 70-75% + 8-10 CTB pull-ups

Part 2

10 min AMRAP of:

4 HSPU

6 Thrusters, 135/95

8 Front Rack Lunges, 135/95

5 rounds for time of:

200m run

12 power snatches, 95-75/55

12 burpees OTB

Part 2

EMOM x 5: 4 Snatch @ 50%

*technical work this should feel sound

Extra (optional post wod):

A1) 3 x 15 – 20 UB TTB

A2) 3 x 5 weighted ring dips, rest 1 min

EMOM x 5: 1-3 Snatch @ 70% *technical work this should feel sound

Part 2

3 rounds for time of:

400m run

12 power snatches, 115-135/95-85

12 burpees OTB

Extra (optional post wod):

A1) 3 x 15 – 20 UB TTB

A2) 3 x 5 weighted ring dips, rest 1 min