1Hang Snatch + 1 OHS+ 1Squat Snatch + 1 OHS
Build up to a heavy set!

Complete as many reps as possible in 20 minutes of:

• 135-lb. clean and jerks, 15 reps
• Rest 1 minute
• 155-lb. clean and jerks, 15 reps
• Rest 1 minute
• 185-lb. clean and jerks, 15 reps
• Rest 1 minute
• 225-lb. clean and jerks, 15 reps
• Rest 1 minute
• 245-lb. clean and jerks, 15 reps
• Rest 1 minute
• 265-lb. clean and jerks, 15 reps

Post reps completed to comments

Barbell work for quality
power clean + hang power clean + squat clean + hang squat clean + front squat

AMRAP 20min:
6 x Deadlift (100/70kg)
7 x Burpee Pull up
10 x KB-swing (32/24kg)
200m Run

B.
Three rounds for time of:
400 Meter Run
10 Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)

Curve
TRX Jump Squat-Row
TRX Torsion Control (or TRX mountain climber)
Rower
KB Swing
Slamball Over Shoulder (Pickup and let rollover one shoulder, landing behind you. Spin around and pickup and let roll over other shoulder. Keep alternating)

4x30sec on:15sec off per station
then
4x20sec on:10sec off per station

30min circuit

37min

5 sets of 5 reps of 5 sec pause at bottom of squat
*your partner counts the 5 sec pause for you

superset with
max pushups (if you can do 10 perfect pushups add bumper plates onto your back)
*if you're adding weight your partner will place bumper plates on and take off your back

Sequence= partner 1 squats, partner 2 squats then partner 1 pushup, partner 2 pushup

3.5min rounds

22min

30min AMRAP, "I Go, You Go":
30sec L-Sit (between boxes),
30sec Chin over Bar,
30sec Handstand Hold,
30sec Bottom of the Push-Up

6 min per station + 1 min rest between stations.
If finished early bonus resting time.

1. S&M
   Credit card squat jumps and medicine ball slams
   25,20,15,20,10,5

2. Skipping
   250 double unders or
   600 single skips

3. TRX
   50 Pikes
   50 SL Squats (per leg)
   50 TRX Rows

4. Swow
   250m row
   10 KB Swings
   20 cossack squats (total)
   10 KB Swings
   20 cossack squats (total)
   10 KB Swings
   250m row

5. Ski Erg
   1000m

6. Coreditioning
   100 abmat situps
   100 mountain climbers (total)
   60s plank

42 min circuit

Don't forget, regardless of what you're doing every 5 minutes - stop, drop and BURPEE

For time:

10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate