1) 10 Mins to find a Max
Hang Power Clean Triple
2) 25 min AMRAP
40/30 Cal Row
75 DU
40 Wall Balls
75 DU
20 Squat Cleans
75 DU
10 Jerks
1) Snatch
8×1 @75-85% of 1RM
1 Hang Snatch + 1 Full snatch
0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30
*Not touch and go
2) 4 Rounds
500m Row/Ski
15 Overhead Squats
20 KB Swings
1) Back Squat
6×4 @80% of 1rm
0:00, 2:30, 5:00, 7:30, 10:00, 12:30
2) 15 Min AMRAP
15 Wall Balls
12 Burpees to Target
9 TTB
1) Ring Dip
7×3 Weighted Ring Dips
Rest 90 seconds between attempts
2) For Time (12-15 mins)
5 Rounds
20 Alt DB Snatch
12 Box Jump Overs
(if possible clear the box with each jump)
1) Clean and Jerk
8×1 @80% of 1RM
2 Full Cleans + 1 Jerk
0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 14:00
*Cleans are not touch and go
2) 7 Rounds
1 min on 1 min off 30 Double Unders
The remainder of time max effort GTOH
1) Snatch
5×3 Snatch Deadlift @100% of 1rm
5×1 Full Snatch @80% of 1rm
0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30, 12:00, 13:30
2) 12 Min AMRAP
12 V-Ups
18 DB Snatch
24 Double Unders
10 rounds for time of:
8 ground-to-overheads, 95/65 lb.
10 bar-facing burpees
Time cap: 15 minutes
1) 14 Min AMRAP
14 Pull-Ups
14 Bar Over Burpees
14 OH Lunges
2) 20 Min AMRAP
50 KB Swings
50 Power Snatches
50 Front Squats
50 TTB
50 Calories
1) Deadlift
4×3 @75% of 3rm
2×7@60% of 3rm
0:00, 2:00, 4:00, 6:00, 8:00, 10:00
2) 12 Min AMRAP
3 Muscle Up
6 Deadlifts
9 Burpees
1) Back Squat
5×5 @80% of 1rm
0:00, 2:30, 5:00, 7:30, 10:00
2) 6 x Rounds
10 Calories
10 STOH
10 Back Squats
