A:
Every 90sec for 12min (= 8 sets):
work up to a heavy set of 3 paused Front Squats
(2sec in the bottom position) – work with a partner

B:
5 rounds for time
5 Front Squats @ 50% of your paused 3RM
10 alternating Front Rack Lunges
20 Abmat Sit-ups
Work: rest ratio = 1:1 (i.e. if you had 1min for one round,
then you rest for 1min!

  (15min timecap)


OLYMPIC WEIGHTLIFTING WOD

A:
1+1+1 Snatch Pull + Hang Snatch + Snatch

B:
5 rounds. 45 sek. on /90 sek. Off
Max overhead squat
Buy in:
8 t’n’g Squat Snatch @ 50-60%1 RM Snatch

Right down the number of Overhead Squats. If you drop the bar you can’t pick it up again in that round. You drop you dead!


STRENGTH WOD

A:
4×8 Deadlifts
4×6 Shoulder press

Go every 4 min
0:00 DL
2:00 SP

B:
4 Rounds of:
6 Strict HSPU or do 6 with 5 sec negative
10+10 DB Shoulder Press
15 Tricep Extensions on a bench
6-8 D-Ball over Yoke