Hang Power Snatch
On the Minute x 3 – 3 Hang Power Snatches
On the Minute x 3 – 2 Hang Power Snatches
On the Minute x 3 – 1 Hang Power Snatch
Build throughout, finishing with a heavy single in the final minute of the EMOM.

“Daily Dozen”
AMRAP 12:
12 Barbell Facing Burpees
9 Power Snatches (115/80)
6 Bar Muscle-ups

Midline
4 Rounds:
500 Meter Row at 2k Pace
21 GHD Sit-ups
Rest 1:30 Between Rounds

3-Position Squat Snatch + Snatch Balance
5 Sets @ 65%

Power Snatch + Squat Snatch
1 Complex On the 1:30 x 7 Sets @ 80%

Pausing Snatch Pulls
5 Sets of 2 @ 98%
2 Seconds Pause at Knee

Back Squat
All Sets completed “On the 2:00”
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%

Conditioning
5 Rounds For Time:
5 Ring Muscle-ups
15 Thrusters (75/55)

15 min AMRAP

OH Walking Lunges- 20m
Burpees- 10reps
Plank hold- 1min

For Time:

Share the work as needed.

Row 2k

60 Box Jumps (24”/20″)
80 KBS (24/16)
100 Wall Balls (20/14)
80 KBS (24/16)
60 Box Jumps (24”/20″)

400m Farmers walk (24/16) One partner carries both KB at a time, swap as needed.

Choose your partner wisely :)

Clean pull x 2 @95-100% 1RM Clean

"Randy"
For Time
75 Power Snatches 35/25kg
TC 8 min.

Benchmarks for jogging.

• Banded int. & ext. rotation
• Pigeon pose
• Blue angel
• Lats massage

Complete as many rounds as possible in 20 minutes of:

• 10 chest-to-bar pull-ups
• 10 handstand push-ups
• 20 hip extensions

United States Army Physical Fitness Test

2:00 AMRAP Push Ups - 35
2:00 Rest
2:00 AMRAP Sit Ups - 42
2:00 Rest
2 Mile Run For Time - 21:02

Score:
Mens 32-36
Push Ups: 59 points
Sit Ups: 60 points
Run: 30 points