A:Snatch 85% 3x3
B:Clean and Jerk 85% 2+1, 1+2
C:Front squat max.

Clean and jerk 1-1-1-1-1 reps

Then, practice for 5 minutes each, in any order:

• Stretching
• Plank holds
• L-sits
• Scales
• Handstand descents

REST DAY / MOBILITY

Do 5x8 (4+4) forward lunges. Bar in front rack.

For time:

300 Burpees

For Time:

Part 1) Air Force One (RX 50/30 kg)

20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 front squats

At the top of each minute, 4 burbees !

Then max 5 minute break and..

Part 2) Felix the Cat

6 rounds:

9 burbees
9 box jumps (60/50 cm)
9 pull ups
6 thrusters (42,5 / 30 kg)
9 toes-to-bars

Your score is total time for both parts.

Teams of 2
100/80 cal bike/row or 1 mile run
50 clean and jerks 135/95
50 burpee box jumps
50 RKBS 53/70
50 pull-ups
50 wallballs 20/14

• partition anyway you want. Movements do not have to be done in that order but all the reps have to be completed.

• one partner works while the other partner rests. Both partners cannot be working at same time

• if you choose to run you can split that up however you would like 8 x 200m, 4 x 400, 2 x 800.

5 ROUND FOR TIME
T.C. 12' OF:
6 POWER CLEAN 60/40 40/30
10 HSPU

For Time:

600 Meter Run
50 Kettlebell Swings (70/53)
400 Meter Run
15 Ring Muscle-Ups
200 Meter Run With Kettlebell
15 Ring Muscle-Ups
400 Meter Run
50 Kettlebell Swings (70/53)
600 Meter Run

Kilos: 32/24

Body Armor for cool down and quality;

100 Meter Single Dumbbell Front Walking Lunge (70/50)

On the Minute: 4 Alternating Single Dumbbell Squat Cleans

Kilos: 32/22.5

E3MOM x 4
max strict ring pullups