Find max in:
Snatch + Hang snatch

• Do additional three sets with 75-85% of days max.

7 minute up ladder of 3 OHS from the ground. Must complete 3 reps at every weight.
For this event, the athlete will have 7 minutes to perform 3 overhead squats at increasing weights to the highest weight possible. Each athlete will begin with a barbell loaded to one of four starting weights of their choice (see below) and a stack of plates. It will be the athlete’s responsibility to load the bar to the correct weight each lift. Once the event begins, the barbell may not get lighter throughout the 7 minutes. The men must make increases in 10-pound increments, while the women must make increases in 5-pound increments.
Men starting weights: 135, 185, 225 or 255
Women starting weights: 85, 125, 155 or 175

For time:

• 55 handstand push-ups
• 55-calorie row
• 55 wall-ball shots
• 55 deadlifts
  

Use the same loads you used in Workout 16.4.

10 min EMOM

2 power snatch + 1 squat snatch
at 70% of 1RM

For time
Row 1k 80% effort
rest 1min
85% effort
Run 400m
30 wall balls 30/20#; 10/9' target
30 DB walk lunges 25kg/30lbs/hand
30 box jumps step down 24/20""
30 T2B
60 DU
rest 3mins
Row 1k same time as above

Notes:
– pace the first row and go for same time on last row
– grinder pace on workout – time this
– record total time

'How's the diet going?'

'Not good. I had eggs for breakfast.'

'Scrambled?'

'Cadbury.'

Part 1
KB Swing
KB Squat
KB Reverse Lunge
KB Around the world
KB walkover

2,4,6...

One partner is working, one partner is resting. Alternate each exercise. Unilateral exercises are per side.

20 minute cap

Part 2
Curve 0.04
Bunny Hop Suicides
Ski x 10 strokes
Ab wheel x8

15 minute AMRAP

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%

B.
Every 4 minutes, for 20 minutes (5 sets):
25 Wall Ball Shots (20/14 lbs)
50 Double-Unders

Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)

A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups…or better yet, L-Pull-Ups Hanging from Towels)
Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

B.
Complete as many rounds and reps as possible in 15 minutes of:
Run 600 Meters
15 Strict Pull-Ups (ladies – perform 10 strict)
15 Kettlebell Swings (32/24 kg)

In teams of 2 share the work and complete as many rounds as possible in 30 minutes:

60 cal row
50 sit ups
40 wall ball
30 med ball cleans
20 ring rows
10 ring dips

”Open workout 16.4 ”

13min amrap:
55 maastaveto (N 70kg / M 102kg)
55 wall-ball (N 6kg – 2,75m / M 9kg – 3,05m)
55cal soutu
55 HSPU – käsilläseisontapunnerrus
Tie-break-aika soudun jälkeen.