5 rounds for time of

• 21-cal row
• 12 burpee box jump-overs
• 1 legless rope climb

♀ 14-in box ♂ 20-in box

Starting with a 6-minute time cap, complete as many reps as possible of:

5 scaled wall walks
50 single-unders
15 snatches 30/20kg
5 scaled wall walks
50 single-unders
12 snatches 42,5/30kg

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
9 snatches 52,5/35kg

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
6 snatches 60/40kg

8-7-6

Snatch
3 @ 60% of max snatch
3 @ 70%
2 @ 75%
2 @ 80%

Clean and jerk
3 @ 60% of max clean and jerk
3 @ 70%
2 @ 75%
2 @ 80%

Clean deadlift
3 x 4 @ 90% of max clean

Accessories
3 x 8 barbell good mornings
3 x 8 RDL’S @ 50% of max conventional deadlift
3 x 10 banded hamstring curl

A,
As many reps as possible in 10 mins of:
Echo Bike Calories

General Guidelines and Information Gathered:
Male >100, Female >70: you are entering into your program with a less than average level of conditioning
Male 101-150, Female 71-130: you are entering into your program with an average level of conditioning
Male: <150, Female <130: you are entering into your program with an above average level of conditioning

B,
1x [ 1 Hang Power Snatch + 1 Power Snatch ], pick load

Every 1 min for 10 mins.
60% 1RM Power Snatch

Rest 2 mins before the part...

1x [ 1 Hang Power Clean + 1 Power Clean + 1 Jerk ], pick load

Every 1 min for 10 mins.
60% 1RM Power Clean & Jerk

C,
3 rounds for quality of:
20 L/20 R Banded Lateral Walks
Single Leg Glute Bridge Hold, L 10 secs/R 10 secs

11-9-8

For Time with partner

1 mile row
90 box jump overs (24/20)
80 Kettlebell swings (24/16kg
70 burpees
60 wall ball (9/6kg)
50 Plate Overhead Lunges (15/10kg)
40 Toes To bar
30 Kettlebell Snatches (24/16kg)
20 Pullups
1 mile row

Seated Shoulder press 2x10, 1x8

6 rounds EMOM style

• 15 cal row
• 15 T2B
• 2 ropeclimbs (1 legless, 1 regular)
• 1 min break

4 x 5-10 adding reps each round btw 5-10

Rx’d 50/40kg
Masters 42,5/35kg
Scaled 30/20kg