5 RFT, 100 squats to step, 50 sit ups, 25 burpees. 34:38.

Conditioning
30 Chest to Bar Pull-Ups
50 Thrusters (65lbs)

Pausing Snatch
1 Second Pause at Knee
2×2 – 70%
2×2 – 72%
2×2 – 74%

Back Squat
On the Minute x 5:
5 Back Squats – 78%

105 min
1.Mobility
A. Thoracic flow
B. Lunge flow

2.Weightlifting Warm up
A. Suggested Snatch W/U: 2 rounds
B. Suggested Clean and Jerk W/U: 2 rounds

3.Main set
A. Snatch
A1. 2 x 1 @ 70%, rest as needed b/t sets
A2. 2 x 1 @ 75%, rest as needed b/t sets
A3. 3 x 1 @ by feel (75%+), rest as needed b/t sets

B. Clean and Jerk
B1. 2 x 1 @ 70%, rest as needed b/t sets / 45 45
B2. 2 x 1 @ 75%, rest as needed b/t sets / 47.5 50
B3. 3 x 1 @ by feel (75%+), rest as needed b/t sets / 52.5 55 57.5 57.5

4.Cool Down
A. Easy 10 minute assault bike

On the Minute x 20:
Minute 1 – 15/12 Calorie Bike
Minute 2 – 15 Abmat Sit-Ups
Minute 3 – 15/12 Calorie Row
Minute 4 – 15 American Swing Kettlebell @ 24/16kg
Minute 5 – 40 Double Under

Emom 20 min
10 benchpress 50kg
10 crunch
5 kb swing 20kg

25 Minute Recovery Effort
Athlete’s choice on bike, ski, or row

EVERY 3' FOR 12' OF:
8 DOUBLE DB STEP OVER    2X22,5/15 - 15/10
8 DOUBLE DB SQUAT
4 DOUBLE DB STEP UP
4 DOUBLE DB HANG SQUAT CLEAN

21-15-9 Wall ball shots 20#
9-7-5 Bar Muscle Ups

AMRAP 25 min of:
1, 2, 3, 4, 5, 6, 7, 8.... reps of:
- Wall Climb.
- Toes to bar.
- Wall ball shots 9/6 kgs.
- x10 DU.
- HSPU.
- Pistol (each leg).