4-5 rounds:

• 12 ohs 50/35kg
• 24 kb swing 24/16kg
• 48 du

4 x 2 min on / 2min off

12 OHS 40/30 kg
10 KB swing 24/16 kg
3 Ring MU´s
Remaining time: Row for cal

Score total Cal

10 rounds for time of:

• 1 legless 14-foot rope climb
• 200-foot sprint

More info

Emom

Floor Press 3-3-2-2-1-1-1 find your 1RM

The Chief”

5x3min AMRAP, 1min rest between

3 Power Clean 60/40kg
6 Push-Up
9 Air Squat

Start a new 3min AMRAP from the beginning each time

RPE 5, maximum effort.

Target: 500+ reps

Loadings:
Rxd: 60/40kg
Masters: 50/35kg

Tailoring Options:
Push-Up→Elevated Push-Up or Push-Up on knees

3 x 3 min rounds
10 thruster 60/42.5kg
followed by max cal row / bike erg / assault bike

Rest 3min between rounds

*Result is the calorie amount from your worst round.

7 rounds
7 thrusters 42,5/30kg
7 bar over burpee

10min time cap

16min partner amrap

• 6 power clean 60/40kg
• 12 wall ball

rest 5min

16min partner amrap

• 6 t2b
• 12 cal row

Focusing on mechanics and consistency:

1) Positioning (Start - Hang - High Hang)
2) Pull vs High Pull
3) Overhead Squat
4) Snatch Balance (Power + Squat)
5) Tall Snatch (Power + Squat)
6) Power Snatch
7) Squat Snatch up to max 60%

Lu Xioajun's world record 177kg (389lbs) snatch