Every 90 sec x 5 7 Hang Power Cleans 42.5/30kg 6 Shoulder to Overhead 42.5/30kg 5 Thrusters 42.5/30kg EMOM for 10 min (alternating) 10 Wall Balls 20/14lb 10 Burpees
AMReps in 7 min: 15 Snatch 40/25kg 10 Pull Ups 30 Double Unders 15 Snatch 50/35kg 10 Pull Ups 30 Double Unders 15 Snatch 60/45kg 10 Pull Ups 30 Double Unders 15 Snatch 70/55kg Then straight into a further 7 min to hit a heavy single Snatch
Partner WOD: 5 rounds with 1 min on each, change after each movement KB Swing 24/16kg Wall Balls 20/14lb DB Hang Squat Clean 22.5/15kg Abmat Sit Ups Ball Slams 15/12kg
AMRAP in 20 min: In Pairs (complete 1 round then tag your partner in): 1 Rope Climb 5 Chest to Bar Pull Ups 10 Alternating DB Snatch 22.5/15kg 20 Double Unders