Strength
Front Squats 5-4-3-2-1-1-1-1

Max: 55 kg

AMRAP 10′
20 Wall Balls
10 Burpees

6 rounds + 5

Complete as many reps as possible in each of the following work intervals:
2 minutes of squat snatches at 90 % of your one rep max
Rest 2 minutes
2 minutes of squat snatches at 80 % of your one rep max
Rest 2 minutes
2 minutes of squat snatches at 70 % of your one rep max
Rest 2 minutes
2 minutes of squat snatches at 60 % of your one rep max

Post total number of reps to the result and loads used to comments.

15-12-9-6-3
Power Cleans, 60/42,5kg
Pull-ups
Front Squats, 60/42,5kg
Pull-ups

3 x 3 Ring Dips

As many reps as possible in ten minutes of

30 Snatches at 75#
30 Snatches at 135#
30 Snatches at 165#
30 Snatches at 210#

5x5 Bent over row

Alt
4x10 Thrusters @40-70%
4x1-3 Legless Rope Climbs

42-30-18 reps for time of

• Row (cal.)
• Alternating dumbbell hang snatch

♀ 35-lb. dumbbell
♂ 50-lb. dumbbell

snatch in 10 mins:

-30 reps at 75lbs
-12 reps at 95lbs
-3 reps at 115

AFAP (As Fast As Possible)
80 Sit Ups
70 KB Swings
60 Air Squats
50 Burpees
40 Sit Ups
30 KB Swings
20 Air Squats
10 Burpees