All Levels

Strength
A. 4 rounds of

A1. Yoke carry 10m
A2. Single arm tripod row 6/6


Yoke Carry

Metcon
B. In teams of 2 complete the following for time:

60 cal AB/row
60 KB alternating Clean and Jerks 24/16kg
60 one arm KB floor presses 24/16kg
60 KB snatches 24/16kg

Weightlifting

Weightlifting
A. Snatch

A.1 Establish your daily max in snatch singles.
A.2 Drop down to 70% and perform a squat snatch Isabel with a three second pause in the bottom position and top position of every single rep.

Twist 1: If you “forget” to count to three that lift is a no-rep.
Twist 2: If you take a step forward or back as you stand up from the bottom position that lift is a no-rep.
Twist 3: If you flat out fail a lift you have to do ten burpees over the bar (bar facing) before you can continue with the snatches. This punishment is not because I love burpees but because I don’t want you to fail but rather incentivize you to fight to avoid it.

Snatch

Gymnastics

Gymnastics
A. 10:00 - 15:00min Locomotion

B. 10:00 - 15:00min Crow-variations

C. 10:00 - 15:00min on Low Rings