partnerwod

for time with a partner

90 snatches 43/61

pre workout

on a 10:00 clock

build to a heavy 3 rep power snatch

note: perform touch and go reps
rest 1:00-2:00 between lifts

wod

for load

5-5-5-5-5

overhead squat

post workout

for completion

200 m double kb front rack carry

wod

for time

50 box jumps 51/61
50 jumping pull ups
50 kb swings 12/16
50 walking lunge steps
50 knees to elbows
50 push presses 15/20
50 ghd hip extensions
50 wall ball shots 6/9
50 burpees
50 double unders

wod

5 rounds for time

200 m run
10 strict handstand push-ups

post workout

3 sets

3-10 ghd hip and back extensions

note: rest as needed