3 min AMRAP
———–
3/3 snatch (40/25)
6 box jumps
6 burpees
———–
1 min rest 3 Rounds

SCORE: 3.6/3/3
Heavy 44#

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Modified to 35s (sub Sit-ups for Knees to Elbows)

Warmup/Skill Development - KB Snatch
:15w/:15r interval of KB Snatch w/s for 5 minutes
*beginners will be pulled off to be taught the snatch

5 rounds for time (16 min cap)

•15 deadlifts (65lbs)
•12 hang power cleans (65 lbs)
•9 front squats (65 lbs)
•6 jerks (65 lbs)

• If you do not complete 5 rounds, your score will be total number of reps completed

This workout will be ran in 2 heats during the class due to number of barbells.

Warmup/Skill Development - KB Snatch
:15w/:15r interval of KB Snatch w/s for 5 minutes
*beginners will be pulled off to be taught the snatch

5 rounds for time (12 min cap)

•15 deadlifts (135lbs / 95lbs)
•12 hang power cleans (135lbs / 95lbs)
•9 front squats (135lbs / 95lbs)
•6 jerks (135lbs / 95lbs)
■If you do not complete 5 rounds, your score will be total number of reps completed

This workout will be ran in 2 heats during the class due to number of barbells.
i used 75 lbs

Warmup
3x
* 4 pullups
* 8 kbs
* 8 squats

Bergener warmup with a clean grip

Strength
Clean complex x7 move up in weight for each set
Perform deadlifts, halt at take off position, do hang power clean, drop to hang and do hang squat clean. Return bar to ground and do full squat clean. That's 1 round. Repeat 6x
95/135/155/155/175/185/205

4mins to find 1rm of hang power clean.
225/235/255-fail

Conditioning
ME 30in box jumps 90 seconds 27 reps
Rest 30 seconds
ME toes to bar 90 seconds 26 reps

10mins to find 1RM of the following exercises!
Clean - 80kg
Snatch - DNS
Push Jerk - 95kg

20 pull-ups
30 sit-ups
40 double-unders

5 rounds

5x Barbell Complex
-Deadlift
-Hang Clean
-Front Squat
-Push Press

95#-115#-135#-155#-135# (unbroken sets)

5 Rounds of:
12 KB swing at 50#
12 butterfly situps
(for time)

In Teams of 2, 4 rounds each:
- 400m row
- other person 15 burpees, then rest until person finished row

Push Ups + Straight Arm Hover Hold:
- 2 PU + 10sec Hover
- 4 PU + 10s H
- 2 PU + 10s H
- 6 PU + 10s H
- 2 PU + 10s H
- 8 PU + 10s H
- 2 PU + 10s H
- 10 PU

Max Wall Balls (9kg) - 3 rounds, 40secs on, 40 secs rest

In tema so two, 3 rounds each:
- 800m ride MAX effort
- 15 sit ups then rest until other person has finished ride

25kg Bar, 40secs on, 40 secs rest
- Push Press/Jerk
- Hang SDHP
- Back Squat

2mins max effort stair climber

2mins max effort run

" Tap "
5 Rounds For Time:
9 Chest To Bar Pull Ups ...grey band
12 Pistols ....assist with pole
15 Power Snatches (95, 65) ...65#