3 Rounds For Quality:
16 Walking Lunges
:30 HS hold
10 Kip Swings
10 Push-ups

*
40 KB swing (16kg)
*
30 DB snatch (20lb)
*
20 Devils press (2x20lb)
*
10 Man makers (2x20lb)
*
20 Devils press
*
30 DB snatch
*
40 KB swing
*

Star means athlete perform 50m frontrack lunge w/2xDB

5 rounds
3 power cleans (60/40kg)
6 push ups
9 air squats

Then straight into
5 rounds
9 tuck ups
6 pull ups
3 jerks (60/40kg)

5 Rounds for Time
35 calorie Row
5 Deadlifts (185/125 lb or 84/57 kg)
3 Power Cleans (185/125 lb)

Move to correct position the items left in incorrect position by others.

Result is number of items moved.

Strict

2x16 lunges

5min air dyne
5min ski
5min row
10min bike erg
5min ski
10bike erg
5min row
10min bike erg
5min ski

Pace 10-15cal/min

• 3min.: Row/Bike/Run

• 2 rds:
  9 squat
  7 Ring row
  5 Push up

• 2 rds:
  5 Deadlift
  5 Muscle snatch
  5 OHS

• 2 rds:
  10 Kipping swing
  5 Hang Squat snatch

• Mobility...

• Work on: MU / Snatch

3 sets

4 low hang power clean 70%
2 low hang power clean 80 %

every 3 min