10-1
Dips
Kb swing 24/16kg
Between each set 10 up n downs

3 rounds for time of

• 21 hang power snatches
• 50 squats for time
• L-sit for time equal to squat time

♀ 75 lb. ♂ 115 lb.

Strength
5 set of 3 Deadlifts 265 lbs. PR

Conditioning
5 rounds
12 hanging snatch's
15 pull ups

Completed it in 22:30

Warm up 1
2 sets
20 jumping jacks
40 high knees
5 dynamic squat strech
10+10 big arm circles
10 step back lunge + rotation
10 alt leg bodyweight rdl
5 up downs (burpee without chest going ground)

Warm Up 2
1:00 easy - > :30 moderate
1:00 easy - > :30 moderate / fast
1:00 easy - > :30 fast

rest 3-4 min and start Metcon

Run
2 sets
800m easy (target 4-4.5min)
rest 2 min
800m moderate (target 3.5-4 min)
rest 2 min

then 4x100m fast run / sprints (target 13-20 sec) rest/walk 1,5 min bwn

Cool down
400m walk

Complete as many rounds as possible in 8 minutes of

• 10 deadlifts
• 30-ft. burpee broad jump

♀ 155 lb. ♂ 225 lb.

Warm up
2rds
100m run
20 mountain climbers
10 single leg deadlift-no weight
20 bicycles
10 squat jumps

WRK(24)
WRK 2:00 REST 1:00 x8
24 jump rope/heavy rope/double unders
6 upright row/ring row/pull ups
6 push ups w/shoulder tap

Finisher
50 double crunch
1:00 chest opener

150 min
Warm up 20 min

1.HSW
- 20 m

2.Bfly
- 40 reps

3.CTB
- Kip CTB 2 x 4
- Bfly CTB 6 x 1

4.BMU
- 5 reps

5.Hang squat clean from mid thigh + Jerk
Build to heavy 3+1 for the day

6.Barbell cycling
Every minute on the minute for 10 minutes:
3 Power cleans (Touch n go) @ 85-90% of 2)
- 5x47.5 1x50 4x52.5

7.Accessory
2 sets:
10 Jeffersons curls
10 Reverse snow angels

30 reps for time:

Snatch 60/42.5kg

1.) Muscle clean + front squat + press in jerk 4x 3+3+3
2.) Clean 7 x 2
3.) Clean pull 4 x 3
4.) Front squat + box jump
5 x 3 +1
5.) Good morning 3 x 5

Clock Running - same weight on barbell

from 00:00 to 04:00
- 20 kb american swing
- 10 burpees

from 04:00 to 08:00
- 10 thrusters
- 5 burpees

from 08:00 to 12:00
- 10 power snatch
- 5 OHS

from 12:00 to 16:00
- 10 back squats
- 5 push press