For time:
10 Squat Cleans (225/145 lbs), by 2:00
8 Squat Cleans (245/160 lbs), by 4:00
6 Squat Cleans (265/175 lbs), by 6:00
4 Squat Cleans (285/185 lbs), by 8:00
2 Squat Cleans (305/195 lbs), by 11:00

Max effort

Wide grip pull-up (strict form):
BW (84kg) + 15kg x 8 = 792
BW + 20kg x 5 = 520
BW + 20kg x 4 = 416
TOTAL = 1,728

Bent over barbell row:
60kg x 8 = 480
60kg x 8 = 480
60kg x 8 = 480
TOTAL = 1,440

Seated Cable Row:
68kg x 8 = 544
75kg x 8 = 600
75kg x 8 = 600
TOTAL = 1,744

Reverse Cable Fly:
3.75kg x 8 = 60 (each arm)
3.75kg x 8 = 60
3.75kg x 8 = 60
TOTAL = 180

GRAND TOTAL = 5,092

A) EMOM 5: Clean Pull + Hang Power Clean + Power Clean (50% 1RM)
B) EMOM 5: Heavy Power Clean

then

“Power Play”
Ascending Ladder for 7 Minutes:
1 Power Clean (135/95), 30 Double Unders
2 Power Cleans (135/95), 30 Double Unders
3 Power Cleans (135/95), 30 Double Unders
Add (1) Power Clean per round

Find your 1 rep max

Complete 5 rounds for time:

• 400m run (16km/h)
• 20 push ups (chest to floor, lock out at top)
• 30 situps
• 40 air squats

Snatch high pull, four sets of threes

“Nicole”

20min AMRAP

400m Run

Max Pull ups

After run, do as many pull ups as you can without coming off from the bar. When you come off the bar, you run another 400m before doing pull ups again. Score is total pull ups, NOT rounds.

83 in 7 rounds as follows:

20
15
10
10
8
10
10

I got a little sloppy in the middle, but felt good at the end. The new girl in our class (don't know her name) ran like a frickin' deer...tried to stay with her. My PR was 96 back in early May, so this was a little weak for me.

AMRAP 20min
20 pull up
20 squats
20 double unders

“Power Down” Part #1
AMRAP 5:
15/12 Calorie Row, 15 Power Snatches (95/65)
12/9 Calorie Row, 12 Power Snatches (95/65)
9/7 Calorie Row, 9 Power Snatches (95/65)
Rest 5:00
“Power Down” Part #2
AMRAP 5:
15/12 Calorie Assault Bike, 15 Power Clean and Jerks (95/65)
12/9 Calorie Assault Bike, 12 Power Clean and Jerks (95/65)
9/7 Calorie Assault Bike, 9 Power Clean and Jerks (95/65)