“Doubles and Oly”

For time:
50 double-unders
5 squat snatches, 84kg (60kg)
50 double-unders
4 squat snatches, 93kg (65kg)
50 double-unders
3 squat snatches, 102kg (70kg)
50 double-unders
2 squat snatches, 111kg (75kg)

Add weight to the snatch each round.

Post load/s and time to comments.

A) 20mins to work on a skill or weakness:

-Come in prepared.

B) As many rounds as possible in 10mins of:
7 Handstand push-ups
1 Rope Ascent, (15ft)

Rx’d+ = deficit handstand push-ups

Post rounds and reps completed to comments.

Split jerk
3-3-3-3-3-3-3

From the racks.

Post loads for working sets to comments.

5 Rounds for time of:
5 Dumbbell hang snatch (left)
5 Dumbbell hang snatch (right)
5 Dumbbell thrusters
Run 200m

Men: 30kg
Women: 20kg

Post load and time to comments.

10 1-minute rounds of:
25 squats
Max reps of clean and jerks, 70kg (45kg)

Rest 2 minutes between rounds.

Post load and number of clean & jerks completed each round to comments.

Individually or in pairs complete the following,

5 Rounds for time:
20 Wallball shots, 10kg (6kg)
20 Sumo deadlift high pull, 35kg (25kg)
20 Box-jumps, 20″ (16″)
20 Push press, 35kg (25kg)
20 Calorie row

Post loads and time to comments.

Overhead squat
5-5-3-3-3-1-1-1-1

-Bar taken from the racks.

Post loads for working sets to comments.