On The 0:00

12-9-6

Power Snatch 52,5/37,5kg
Bar Muscle Ups

On The 10:00

21-15-9

Power Snatch 35/25kg
CTB

TC 25

-HR ZONE 4 - 5
- Score Total working time

For Max Load:

Hang Power Snatch + Power Snatch + Hang Squat Snatch + Squat Snatch

• Atheletes should hold onto the bar until all 4 movements have been completed.

A,
For time:
Farmer Carry, 24/16kg 100 m
3 L/3 R Turkish Get-ups,
10 Box Jumps, 75/60cm
15 Toes-to-bars
30 Double Unders
Kettlebell Front Rack Carry, 100 m
3 L/3 R Turkish Get-ups
10 Box Jumps
15 Toes-to-bars
30 Double Unders
Kettlebell Overhead Carry 100 m
3 L/3 R Turkish Get-ups,
10 Box Jumps
15 Toes-to-bars
30 Double Unders

Goal
Sub 18 min

B,
3 rounds for quality of:
Banded Lateral Walk, L 7,5m/R 7,5m
Copenhagen Plank, L 15 secs/R 15 secs
5 Glute Bridge Walk Outs

"Holleyman" EMOM 30

5 Wallball 20/14p
3 HSPU
1 Power Clean 100/70kg ( 75% @ 1 RM )

A,
Log your best Bench Press 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

B,
Every 3 mins for 12 mins do:
3 Power Cleans, 55% 1RM
3 Front Squats, pick load
3 Push Jerks, pick load
6 Box Jumps, 60/50cm
50 Double Unders

Barbell- 55% 1RM Power Clean

C,
4 rounds for max reps of:
max rep Flutter Kicks, 20 secs
Rest 10 secs
max rep Supermans, 20 secs
Rest 10 secs

5 x 10 C2B
- Rest 2min btw sets

4 rounds for time of
23-cal row
23 dumbbell burpee deadlifts

♀ 35-lb DBs ♂ 50-lb DBs

FOR TIME
150/100 Cal Bike/Row/Ski
75 Pull-Ups
50 DB Box Step Overs @50/35lbs
25 DB Devil's Press
*Athlete may partition reps as needed.
(Score is Time)

or

PARTNER WORKOUT OPTION
IN TEAMS OF 2...
AMRAP x 25 MINUTES*
8 Pull-Ups
6 DB Box Step Overs @50/35lbs
4 DB Devil's Press

*While P1 works through 8 Pull-Ups + 6 Step Overs + 4 Devil's Press, P2 Accumulates Max Cals on the Bike. Once P1 finishes, Partners will Switch.
- Score is Total Cals on Bike

Daily Video: https://vimeo.com/780859387

3 rounds, 3 mins each, for max reps of:
15/12cal Ski
10 Alt. DB Power Snatches 22,5/15kg
max reps in remaining time, C2B
- Rest 1:30 btw each round

On The 2:30 x 6 Squat Snatch

Set 1 : 2 Reps @ 65%
Set 2 : 2 Reps @ 70%
Set 3 : 1 Rep @ 75%
Set 4 : 2 Reps @ 70%
Set 5 : 2 Reps @ 75%
Set 6 : 1 Rep @ 80%