A: Snatch techniqe
B: Muscle clean / hang clean
C: Front squat max.

3 rounds for time of

800-m run
15 split cleans
3 legless rope climbs, 15-ft. rope

♀ 95 lb. ♂ 135 lb.

Tabata:
1. Set

-hollow hold
-arch hold

2. Set

-sit-ups
-back extensions

Mobility 22min

30 toes to bar for time
2 min rest
30 overhead squats for time (15-30kg)
2 min rest
30 box over burpee for time

21-15-9

DB thruster
Boxihyppy

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict C2B Pull Ups + Strict Pull Ups 2-3 x (1+2) reps
Strict Handstand Push Ups 5-7 reps
One-Arm DB Walking Lunge Dx (light weight) 10 reps
One-Arm DB Walking Lunge Sx (light weight) 10 reps
Sit Ups 20 reps

2x2x[1+2]@barbell, 3-4x[1+1-2]@82-87%, jerk-%, rest btw sets 2min *rack/blocks

A. Warm Up
5' DU
warm up
PVC+MOBILITY
50 Bar Facing Burpees

B - forza
Bench Press
5 @40%
5 @50%
5 @60%
5 @75%
3 @80%

C. For Rep
AMRAP 10'
8 Unbroken Hang Squat Snatche 50/35KG
6 Unbroken Hang Squat Snatche 50/35KG
4 Unbroken Hang Squat Snatche 50/35KG
2 Unbroken Hang Squat Snatche 50/35KG
Rest 1'

E.

E1 Cond. FOR Rep
AMRAP 1'
Max Rep Power Clean @65%
Rest 3'
AMRAP 90"
Max Rep Power Clean @75%
Rest 3'
AMRAP 2'
Max Rep Power Clean @85%

E2 Cond. FOR Rep
25' ROW
OGNI 5' 25 W. BALL

E3. Optional Accessories
Barbell Curl
3×15
GHD+MB
4×15
Front squat hold
20" x 5

"6 Rounds of:
10-8-6-4-2 Thruster @40/30kg
5-4-3-2-1 Bar Muscle up or 15-12-9-6-3 C2B/PU

TC: 35'

After Partner A finish a full round, Partner B start his/her round. Each Partners do 3/3 Rounds."

5 rounds
In 3min
500m row
8 strict pull ups
Amrap DB step ups
3min rest