WOD for Monday, Mar 21, 2022

2 Rounds
A. 5min AMRAP
6 hang power snatch + 6 overhead squat 35/25
B. easy rowing for 5min

2 Rounds
A. 3min AMRAP
4 hang power snatch + 4 overhead squat 45/30
B. easy rowing for 3min

8 min AMRAP
12/9 cal ski
12 toes to bar / heels over hips

4min REST

8 min AMRAP
10 box over jump 60/50
12 handstand push-up / box push-up

Front squat
4 x 8 @60-70% of 1rm FS

10!
deadlift @50% 1rm
push-up

5 rounds
in 1min: 12 sit-up + AMRAP burpees
30s rest
in 1min: 14 db hang snatch 22.5/15 + AMRAP burpees
30s rest

result: number of burpees done

Explosive box jump 4 x 3

6 sets of the following complex:
1 Hi-hang power clean
1 Hang power clean
1 Low-hang power clean
2 Power jerk

1 set every 2,5min, start @50% 1 rm pc+pj, add
weight if technique allows

Partner workout (you go, I go)
5 Rounds (both do 5 rounds)
8 pullup / jumping pullup
8 thruster 45/30

3min REST

5 Rounds (both do 5 rounds)
6 ringdip / assisted ringdip
8 db thruster 22,5's/15's

HERO WOD
"Bradshaw"
10 Rounds for Time
3 Handstand Push-Ups
6 Deadlift 100/70
12 Pull-Ups
24 Double-Unders