General Strength

- Bench Press 5 x 4

- Barbell Bend Over Rows 15 x 3

Rest

For time

3 Rounds

- 20 Wall Ball

- 10 Burpee's

Skill - Clean & Jerk 3 x 4

Strength - Snatch Balance 5 x 4

                  - Back Squat 5 x 4

Rest

10 Min Cap

- Run 1.2Km Then in the time remaining

AMRAP Ground-to-Overhead @ 60/40Kg

General Strength

- Deadlift - 5 x 4

- Jerk (Behind the neck) 3 x 4

Rest

For Time

Main Site WOD. 08/07/10

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Week 2. 75%.

Skill - Snatch 3 x 4

Strength - Front Squat 5 x 4

Rest

AMRAP in 7mins

- 3 Hang Power Clean @ 60/40Kg

- 7 Pistol Squats (Left Leg)

- 3 Hang Power Clean

- 7 Pistol Squats (Right Leg)