For Time:
15 Power Snatches
30 Box Jump Overs (24"/20")
12 Power Snatches
24 Box Jump Overs (24"/20")
9 Power Snatches
18 Box Jump Overs (24"/20")  

*Use Snatch Weights From 5/24/22

Rest Day.

Rest Day.

For time with a partner

In 15 mins
Complete 5 rounds of
60 Double under (30 each)
30 syncro air squats
15 alt. DB snatch @22,5/15kg ( YGIG)

Remaining time max cal row

3 mins rest

In 15 mins
Complete 5 rounds of
60 total renegade row@2x22,5/15kg (30 each)
30 partner wall ball @9/6kg
15 cal row

Remaining time max rep alt. DB snatch (YGIG)

For Time
30 Thrusters

@70/47.5

(8 min cap)

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This will be heavier on the brain than the body.
Do in small sets, start slow and keep a steady pace.

10 sets for consistency:
In a 3-minute window complete:
15 wall balls 9/6 kg
5 pull ups
350/300 m ski or row
1 min rest between sets

Bench press 1 RM, then sets @ 80-60-40 % (choose reps)

Thruster 5 RM

For Time :

21-15-9 Power Cleans 42,5/30kg
15-12-9 Bar Over Burpees

TC 7

For time: ”Fran”
21-15-9
Thrusters
Pullups