For time:

2 rounds of:

12 burpees over the bar

12 cleans, weight 1

12 burpees over the bar

12 thrusters, weight 1

2 rounds of:

12 burpees over the bar

12 cleans, weight 2

12 burpees over the bar

12 thrusters, weight 2

2 rounds of:

12 burpees over the bar

12 cleans, weight 3

12 burpees over the bar

12 thrusters, weight 3

Time cap: 16 minutes

♀ 65, 75, 85 lb (29, 34, 38 kg)

♂ 95, 115, 135 lb (43, 52, 61 kg)

Power snatch

5 x 1 power snatch

*all the sets with 85-90% from 1rm

Work on your own level
-Hold against wall
-Wall supported walk
-Walk towards wall

5 Rounds
30s : 30s ON / OFF
BB Windshield wiper 30/20kg
Hollow Hold
Rallye Driver 10/5kg

YGIG / 4 rounds each

(2x 15/10kg)

12 Deadlift
9 Hang power clean
6 STOH

3 x 6-8 @ final weight of previous

4 Rounds

3min AMRAP : 1min REST

6 Squat Clean Below the Knee (40/30kg)
4 Bar Over Burpees

Score: Total Reps

5 x 10min Low Intensity Aerobic Conditioning

1) 10 x Db Snatch Alt. Arms -10 x Burpee

2) Row

3) 10 x TGU Alt. Arms - 50 Singles

4) 10m Walking Lunge w/ Plate Overhead - 10 x Burpee

5) 10 x Hollow Rock - 10 x Burpee

Keep HR between 60-75% of MAX

In 15 min find max in

Hang Pwr Clean + Power Clean + Split Jerk

TNG!

Build up to heavy 5

then 3 x 5 @ 85%

then 1 x Max reps @ 90%