Strength
Snatch
Every 30 seconds for 4 minutes complete 2 Snatches (full squat) @75% of 1rep max- 95 lbs

Conditioning

Group A
In 15 minutes complete:
3 Rounds Of:
• Run 400 meters
• 15 Snatches (#95/65)
Then as many Burpees as possible in the time cap.

Group B
In 15 minutes complete:
3 Rounds Of:
• Run 400 meters
• 15 Snatches (#115/75)
Then as many Burpees as possible in the time cap.

Group C
In 15 minutes complete:
3 Rounds Of:
• Run 400 meters
• 15 Snatches (#145/95)
Then as many Burpees as possible in the time cap.

Chose A. Used 75 lbs.

Groin injury

4 RFT
2 Rope climbs
100' run
20 situps
100' run

10:43

21-15-9
11:44

Pull Ups (green band)
Push Ups
Push Press 45#

10 - 5 - 5 - 20 RM

5 Hang Sqt Clean 55#
10 T2B
5 Rounds for Time

8:51

10 Pull Ups (green)
10 Walking Lounges w/ 25# overhead
200 meter run

12 min AMRAP

4 rounds

Power Clean
Front Squat
Push Press
Back Squat
Back Jerk

90#

5x5 up to 105#

3 x 3 lisäpainorintatankoon

1 rep max:

Strict Press: 80#
Back Squat: 145#
Deadlift: 185#

Total = 410#