60m Sprints - on grass - rolling - 8x60m - 8.40, 8.16, 7.97, 7.91, 7.88, 7.63, 7.81, 7.97
40yd sprints - on grass - rolling - 4 x 40yds - 4.97, 4.92, 4.82, 4.75

Four rounds, Work for AHAP

Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Every two minutes, for 6 minutes (3 sets):
Back Squat x 10 reps @ 80%

Every minute, on the minute, for 21 minutes (7 sets of each) perform the following:
Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep
Perform all movements at 80-85% of your 1-RM Snatch.

Every 2 minutes, for 20 minutes (10 sets):
Split Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 85-90%
*Sets 9-10 – 1 rep @ 90-95%

Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%

Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 75%

Every minute, on the minute, for 20 minutes:
Minute 1 – Hang Snatch x 1 rep
Minute 2 – Snatch x 1 rep
Perform both movements at 85-90% of your 1-RM Snatch.

22-16-10
Front rack step ups 95#
Burpees

Teams of 2: 40-30-20-10
1.
-Power Cleans
-Box Jump Over
2.
-KB Overhead Squat
-TTB
3.
-Wall Balls
-Burpees

5 x 10