Seated dumbell curl:
18kg x 3 =108; 20kg x 3 = 120; 18kg x 3 = 108-->TOTAL = 336
Dips::
BW x 10 = 810; BW+10kg x 10 = 910; BW+20kg x 10 = 1010-->TOTAL = 2,730
Seated hammer curls:
16kg x 5 = 160; 18kg x 5 = 180; 18kg x 5 = 180-->TOTAL = 520
Close Grip Bench Press:
40kg x 5 = 200
50kg x 5 = 250
50kg x 5 = 250
TOTAL = 700
Ezi-bar seated preacher curl:
27.5kg x 3 = 82.5 (7.5kg bar)
37.5kg x 3 = 112.5
37.5kg x 3 = 112.5
TOTAL = 307.5
Push Up (hands in-close, elbows touching sides, feet on 20" box):
BW x 10 = 810
BW x 10 = 810
BW x 7 = 567
TOTAL = 2,187
Standing Barbell Curl:
25kg x 7 = 175
30kg x 7 = 210
30kg x 7 = 210
TOTAL = 595
Cable tricep push down (using towel):
16.25kg x 7 = 113.75
21.25kg x 7 = 148.75
23.25kg x 7 = 162.75
TOTAL = 425.25
GRAND TOTAL = 7,375.5

Find max c&j

Clean & Jerk 3x3 + 3x1

For quality:
Skin the cat 5x5

100m Run
50 push-ups
100m Run
50 sit ups
100m Run
50 squats
100m Run
50 wall balls @ 20 lbs

Total time was 14:52, I felt I could have done it faster but this has been one hell of a week! Angie & Annie really took it to me (mainly Angie...).

Performance
Snatch Balance:
70% x 3 x 4

4 sets of 3 reps at 70% of your 1RM Snatch.

Fitness
Tempo Overhead Squat (2211):
4 x 3

Warm up and perform 4 sets of 3 reps. Use a load that’s challenging but allows you to hold solid positions, and as such, only Squat as low as you can move well.

Post loads to comments.

---

5 Rounds of…
AMRAP 2 Minutes:
20 Double-Unders
10 Alternating Dumbbell Power Snatches
Rest 2 minutes

Scale Dubs to Singles as needed. The dumbbell should be heavy for you.

Post rounds, reps, and Rx to comments.

For max reps:

5 minutes of Wall Ball, 10kg (6kg)

4 minutes of Kettlebell Swings, 24kg (16kg)

3 minutes of Double-unders

2 minutes of Box-jumps, 24” (20”)

1 minute of Push-ups (hand release)

77/67/43/20/15=222 rxd

EMOTM 14min
Odd: 6 burbee pull-up
Even: 6 strict ring dip

Deadlift 5-5-5-5-5

Finisher:

Max height Box-jump.

7 rounds of 1 rep power snatch