WOD

40 Deadlifts (135/95)
40 Sit-ups (Arms crossed on chest or behind head)
20 Deadlifts (225/155)
20 Sit-ups
10 Deadlifts (315/205)
10 Sit-ups* Target time: 8:00
* Time cap: 12:00

SWOD

3 @ 60% 1 RM Snatch
2 @ 65%
1 @ 70%

– rest 60 seconds –

3 @ 65%
2 @ 70%
1 @ 75%

– rest 60 seconds –

1 @ 75%

*15 minutes

BARBELL CLUB

A): Snatch (Snatch 3-2-1-3-2-1-1)

3 @ 60% 1 RM Snatch
2 @ 65%
1 @ 70%

– rest 60 seconds –

3 @ 65%
2 @ 70%
1 @ 75%

– rest 60 seconds –

1 @ 75%

*15 minutes

B): Clean (Deadlift (clean weight) 5 x 3)

Deadlift (Clean weight)
5×3
*Lift every 3 minutes.
*70-75%
*Warm up with singles and work up to percentages.
*Hook Grip and Overhand Grip