With partner

• accumulate 4 minutes of weighted plank per person (AHAP)

for 25min
2 x hi-hang power snatch + 1 x overhead squat

3 Rounds

5 - 4 - 3

30s rest between sets, new round every 05:00

@ 70% of max DL

"Nicole"

As many rounds as possible in 20 minutes of:

Run 400m
Max Rep Pull-ups

Scaled:

Run / jog / row 200m
Max Rep heavy / feet elevated ring rows

INTENDED STIMULUS
Classic CrossFit benchmark.
First time showing up in CAP.
5+ reps every round.
Complete each run in 2:30 or less.
Perform 6-7 total rounds.

On the 90 seconds, for 15 minutes:

• 2 power cleans (start with moderate weight)

Every 30 s for 8 minutes

1 Snatch @ 70% of 1RTM

For time (You go, I go)

• 120 cal Row
• 100 Russian swing 24kg/16kg
• 80 Pull up
• 60 Thruster 40kg/25kg
• 40 Toes to bar

TIMECAP: 30min

Practising:
-Headstand
-Handstand
-Hs Walk

6 - 5 - 3 - 3

Leave 1 rep in the tank every set, try increasing weight from previous week.

10 RFT:
You go, I go

10 Alt. DB snatch @22,5/15kg
30 DU

Time cap 11min