2 HSPU
4 PU
8 Pull Ups
16 Sit ups
32 Squats

130 min

1.Skill
A. HSW practice for 15 min
B. BMU practice for 25 min
5 x 2 reps

2.Weightlifting
A. Clean from blocks (knee) + Jerk – (9 to 12) x (2+1) x 65-80%.

B. Power snatch – 2 sets TnG, then 2 sets DnG x (3 to 5 reps/set) @ 70-75%, rest 2-3m between sets.
25 30 35 35 kg

3.SPP
A. Wall ball – How many sets of 30 UB wall balls @ 9/6kg (20/14lbs) can you do in a 6-minute window?
Result: 3 sets

4.SPP (Conditioning)
A. CrossFit Games Open 15.1
9-minute AMRAP
15 Toes to bar
10 Deadlift @ 52.5/35kg (115/75lbs)
5 Power snatch @ 52.5/35kg (115/75lbs)
Result: 3 rounds
174/183

5.Cool down
5 min AB + TF

E.M.O.M 10'

► 06 HandStand Push Up

For Time:

30 Power Snatches (135/95)
2,000 Meter Row
100 Wallballs (20/14)

Partition However You’d Like

Kilos:
Barbell – (61/43)
Medball – (9/6)

3@ 60%
3@ 70%
3@ 80%
2@ 90%

AHAP (As Heavy As Possible)
Pull Ups
5-5-5-5-5 (Tempo 31X1)

Push Ups *
4x Max Reps (Tempo 40X2)

• Post push up results in your comments

For time.
- 100 seconds Rings L-sit hold.
--- Si caes: 20 sit-ups.

Time cap: 10 min.

CLEAN AND JERK COMPLEX
Every minute on the minute x 12:
Clean High Pull + Mid-Hang Clean + Jerk
The pull from the floor on the Clean High Pull should be purposeful and balanced, with your weight balanced over mid-foot. The dip/drive should also be balanced and not pull you forward. Aim to make a few reps at/above 80%.

---

For Time:
10-20-30-20-10
Squats
Russian Kettlebell Swings 32/24kg
Sit-Ups
Post time and Rx to comments.

3 rounds

15m double kb walking lunges 32kb
15 strict ring dips

5 rounds of:
30s Plank hold
5 Back extensions
5 Arch rocks
5s Arch hold
5 V-ups
5 Hollow rocks
5s Hollow hold
Rest