For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches 50/35kg

6 Power snatch
9 OHS
12 Burpee over bar

Rx: 40/30kg
Masters: 35/25kg
Scaled: 30/20kg

On the 2:00 x 5 Sets:
3 Power Cleans
3 Front Squats
3 Push Jerks

Metcon:
15 mins for quality
12/10 cal ergo
20 alternating box step up
30 DU
6+6 KB snatch

EVENT 2
For time:

In 6 x 4min time frame alternating A/B:

A:
30/22 cal row
6/5 Muscle up
B:
30/22 cal row
12m handstand walk

EVENT 3

In 4min time frame, maximum weight in following barbell complex:
– Squat clean
– Front squat
– Hang squat clean

Tempausveto+Tempaus
3+1 60%
3+1 70%
3 x 3+1 80%

5 Hang Power Cleans

add to chart

Basic Conditioning
For 40min

15 Box Overs With Ball 20/15kg
30 Pushups
30 Ring Rows
50 Reverse Lunges 20/15kg
50 Air Squats
150 Double Unders

Row/Air bike 60/45 cal (Cash In)
And then...
35 DU's
12 Wallball (20/14lbs)

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