WOD for Sunday, Jan 14, 2024

Power clean & push jerk
4 x 4 @50-70%

For time with partner
60 – 40 – 20
power clean 60/42,5
push jerk 60/42,5

split reps

Deadlift
20 reps @50% 1rm + 12,5-20g
(add 2,5-5kg to last week)
then 3 x 10 (same weight)

OR 4 x 10 reps
add 2,5-5kg to first set (from last week), then 3 x10 @80% from first set

6 min AMRAP
15 wallball 20/14
10 weighted sit-up 20/14

2 rounds
5 min AMRAP
1-2-3… +1 rope climb
40 double under
2 min REST
5 min AMRAP
row calories
2 min REST

every 3min for 4 rounds
4-8 strict pull-up
6-10 dip

For time
30 – 20 -10
db one arm hang c&j 30/22.5
push-up

every 2,5min for 5 rounds
1 hang snatch
2 snatch balance
3 overhead squat
start @50% of 1rm snatch, add weight as needed

every 2,5min for 5 rounds
1 snatch pull
2 snatch
start @70% of 1rm snatch, add weight as needed

For time with partner
8 rounds
6 toes-to-bars
8 thruster 42,5/30
10/8 cal ski

you go, I go
full rounds
both do 8 rounds