Complete as many rounds as possible in 15 minutes of

• 19 wall-ball shots
• 19-cal. row

M 20-lb. wall ball to 10 ft.
W 14-lb. wall ball to 9 ft.

4 RFT:

12 DB Snatch Alt. 22,5/15kg
12 T2B

TC 6min

Advanced athletes can use variations (bands, chains)

Check the chart at the whiteboard for the reps!

STRENGTH (5/7) 

Back Squat Wave, 3 rounds of 5-4-3

3 rounds, 90sec rest between sets and 2:30 rest between rounds. 

One round with across weight (same loading), and increase weight between rounds, if needed.

Overall RPE 4 to 4+

Row 3000m + 30 Burpee over Rower

RPE 5 (maximum effort)

This is for time. Push it to the limits!

Snatch pull + High hang snatch

2 x 2 (1+1) x 55%
2 x 2 (1+1) x 60%
2 x 2 (1+1) x 65%

Snatch deadlift 3x3 (100% of 1RM snatch)

1. Clean + Jerk
2. Clean + 2 Jerk
3. Clean + 3 Jerk
4. Rest

@ 65% of 1RTM

1RM must be squat snatch otherwise it doesn’t count.
Warm-up
5x2 high hang light (empty bar)
3x3 snatch with a pause in the catch
Build gradually up in singles. Focus on perfect reps with full extension and strong catch positions.

Let's have some fun and ring that 🔔