15 Minute AMRAP:
2 x 50 yard sprint
10 pullups

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

12' AMRAP
24 DU (48 SU)
12 (6/6) KB pull through
9 KB goblet squat
6 H2H KB swing

Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

Bench press with uneven weights 4x10 reps

AF WEEK 9 Day 1 TEST WEEK

WEIGHTLIFTING:
“OLY test”

E2MOM x7:
Snatch
1x3, drop and go
2x2, drop and go
4x1

Target: build up to a 1RM of the Day.

Rest as needed, then

E2MOM x7:
C&J
1x3, drop and go
2x2, drop and go
4x1

Target: build up to a 1RM of the Day.
Snatches and Cleans can be power and/or squat versions

Complete as many rounds and reps as possible in 12 minutes of:
155 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24" box
95 pound barbell Overhead walking lunge, 12 steps

• 3 round of:
Walking Lunge 30 reps
Pull Ups 15 reps
Walking Lunges 30 reps
Toes to Bar 15 reps