6 Sets @ 70-80% effort

20/15 Cal
Odd)Row / Even) Bike

10 KBS 24/16kg
8 T2B
8 Burpee
Rest 2min

TC 35min

EMOM 12

Power clean + Push Jerk + Hang power clean + Split Jerk

@ ~60%

EMOM 10

3 Power Snatches
60% of Max Snatch

Wendlers 2nd cycle, 3-3-3+ (70, 80, 90%)

23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

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Scaled & Foundations
Burpees to target instead of burpee pull-up
Thruster: Prioritize technique and confidence over max weight

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5 rounds for time of:

• 135-lb. deadlift, 9 reps
• 135-lb. hang power snatch, 6 reps
• 135-lb. overhead squat, 3 reps

Zercher squat 3x4

15-12-9 reps of:

• Box jumps (75/60 cm)
• Weighted lunge (same weight as in snatch push presses)
• Snatch push press (use 2/3 of 1RM snatch, two second lockout at the top)

This is not for time. Try to do all the sets unbroken.

Five rounds for time:

• 400 m row
• 20 wall balls
• 200 m run or 70 DUs
• 1 min rest

21-15-9
Sumo Deadlift
American Kettlebell Swing
Box Jump
For Time

Challenging weights.