12 min AMRAP
6 x clean (rx 50/ 35 kg) and 1 x rope climb

15mins Easy Warm Up
1min Row
1min Bike
1min Run
1min Single Unders
1min Plank on Hands

5RFQ
40m OH Barbell Carry
30sec Hollow Hold
40m SA Farmer Carry (ea)
30sec Arch Hold

ON A 12 MINUTE RUNNING CLOCK

• 100 Burpees over the bar - YGIG

Spend the rest of the 12 minutes establishing an unbroken 1RM of the following complex:

• 1 Power Clean
• 1 Front squat
• 1 Push jerk

SCORE IS BOTH ATHLETES 1RM COMBINED

Note your time for the burpees in comments

18.5 1:00-3:30

AF WEEK 9, Day 1 TEST WEEK

CORE:
1-3 rounds, go by feel

1) 10 Slow and Controlled Hanging Leg Lift
2) 20 Russian Twist

3 rounds

snatch deadlift to knee x 5
snatch pull to pockets x 5
snatch high pull x 5
(5 sec eccentric)

3 rounds

Muscle snatch x 5
Power snatch x 5
Power Snatch + OH Squat x 5
Full Snatch From Deck x 5

Strength

2 x 5 High Hang Snatch
3 x 5 Hang Snatch

Three rounds for time of:
135 pound Squat clean, 10 reps
20 Box jump, 24" box

Sapphire Falls hike - 5 miles

2) 12 min AMRAP 1min ON/ 1min OFF
1. HS
2. Bar MU
3. pistol squats alternating
4. DUs
5. HBH
6. Floor press 60kg/50kg