For Time:
100/80 Calorie Row
50 Dumbbell Hang Power Snatches 22,5/15kg
30 Lateral Dumbbell Burpees

Directly Into..

45 Single Dumbbell Overhead Lunges (Alt.) 22,5/15kg

*Score = Time it takes to complete the workout

Snatch Technique

6-8 Sets:
3 Snatch Grip Push Jerks
2 Overhead Squats
1 Snatch Balance

Rest 2 Minutes Between Sets

Light Barbell 40-60%

Core

30-20-10
ABMat Sit-ups
Hollow Rocks

For Time:
50 Power Cleans 50/35kg
300 Double Unders
2000m Row

Tc: 30min

*Score = Time it takes to complete the workout

PARTNER OPTION
[TEAM of 2]
For Time [30 Minute Cap]:
100 Power Cleans (partition however)
400 Double Unders (partition however) / 600 SU
2000m Row (partition however)

4 Rounds For Time:
400 Meter Row
80 Double Unders
12 Dumbbell Hang Squat Cleans 22,5/15kg

*Score = Time it takes to complete the workout

AMRAP 10:
15 Strict Press 40/30kg
15/12 Calorie Row

4 Rounds For Time:
400 Meter Row / 800 Meter Assault Bike
16 Toes to Bar
8 Push Jerks 75/50kg

AMRAP 4:
30 Air Squats
21 Power Cleans 60/40kg
15 Lateral Barbell Burpees

Rest 4 Minutes

AMRAP 4:
30 Air Squats
21 Power Cleans 50/35kg
15 Lateral Barbell Burpees

Rest 4 Minutes

AMRAP 4:
30 Air Squats
21 Power Cleans 40/30kg
15 Lateral Barbell Burpees

3x3 Heavy Push Press Behind the Neck

3 sets of
10 Deadlift
6-8 Seated Double DB/KB Presses

2 front squats
– Lift once every 3:00.