1Power Clean
1 Hang Clean
1 Clean & Jerk

x 5

5 Rounds:
10m x Handstand Walk
5 x Squat Clean @ 100/70kg

A.
5 x 3 Snatch (70%)
Rest 2-3 minutes

B.
5 x 3 Back Squat (75%)

C.
10minute AMRAP of:

5 Pull-Ups
10 Push-Ups
15 Air Squats

Row (500 m)

Result: 01:37

Result: 500 m

AFAP (As Fast As Possible)
6 rounds for time of
20 Wall Balls
20 Sumo Deadlift High Pulls 35/25kg
20 Burpees
20 Push Presses 35/25kg
Rest 1 minute

3 Rounds for time:

21 x Deadlift @ 85/60kg
7 x Overhead Squat @ 85/60kg

Bar taken from floor.

1. 9-12 KB Swings
2. 6-12 Burpees

For time:
20 x Back Squat @ 100kg/70kg
2km Run
20 x Back Squat

Snatch complex: 1 snatch pull + 2 power snatch + 2 squat snatch
1×5@50%,
1×5@55%,
1×5@60%,
1×5@65%
1x3@70%
If you fail, decrease the weight and try again

AFAP (As Fast As Possible)
3 rounds for time of
800m Run
7 Deadlifts 120/85kg
10 Burpee Pull Ups
7 Single Arm Kettlebell Thrusters 24/16kg
20 Box Step Ups 75/60cm