RX

4 Rounds for time:

20 x C2B
20 x Burpee box over

Time Cap: 16 min

Men: 60cm box
Women: 50cm box

SCALED

4 Rounds for time:

15 x Pull-Up
15 x Burpee box over

Time Cap: 16 min

Men: 60cm box
Women: 50cm box

8 Rounds YGIG

3 Power snatch @70% of 2RTM
3 High box jump @75/60cm

Every minute on the minute for 27 minutes
min 1-3 = snatch high pulls x 2-3 reps
min 4-6 = hang squat snatch x 2-3 reps
min 7-9 = snatch balance x 2-3 reps
min 10-12 = squat snatch x 2-3 reps
min 13,14,15 = REST
min 16-18 = clean high pulls x 2-3 reps
min 19-21 = hang squat clean x 2-3 reps
min 22-24 = split jerk x 2-3 reps
min 25-27 = clean & jerk x 2-3reps
Use light weights about 40-60% of max.

@70-80% of 1RM Snatch. No power snatches! (unless special needs).

4 Rounds for time

10 Thrusters 40/30kg
15 T2B

TC 7min

3x2 above 90%

3 x Split Jerk @50% of 1RM

(Good quality reps)

Pause front squat 2-2-2, 2sec pause in the bottom

Bench press
5-5-3-3-3-1-1-1-1
Perform 1 set every 2:00.

6x2 back squat, work up to heavy