For time:

• 30 x GHD sit-up or toes to bar
• 15 x snatch (2/3 of 1RM)
• 15 x burpee over the box

E90S x 8

2 squat snatch

A.) Every 90 seconds Power Clean 8x3 reps @70%

Five sets of twos

Deficit Deadlift ( 5cm )

Build Up To 70 - 80 % in 20 Minutes. 3 Rep Sets.

( cannot drop barbell, dead stop )

2 min to run 200m
Max reps heavy front squats in remaining time
Rest 1 minute and repeat for a total of 4 rounds
Result is number of front squats

Hang Clean @ 75-85%
4x3r@75%, 4x2r@80%, 2x2r@85%
1min Recovery

5 x 1 push press + 1 push jerk + 1 split jerk

10 x E90SEC
odd: 5-6 push jerk
even: 6 strict t2b/ 8-10 ghd sit up

Wall ball
Pull up

Go as fast as you can on this! Just go!

6 Min cap