In 20 min find max weight for

• High hang snatch
• Hang snatch
• Full snatch

All lifts should be done back to back without letting go of the bar.

Not to be confused with heart burn...

TRX Pronated grip Row x9
TRX Jump Row x12
Scap Push ups x15
Tall Kneel Band pull downs (Black/ Purple Band hooked overhead) x18
Theraband Palms up Band Pull aparts x21

10-12 minute AMRAP
15 minutes

3 rounds

200m run

12 push ups

10 K2E

For total time

4 rounds of

• 10 Wallball 9kg/6kg
• 10 Med ball clean 9kg/6kg

Rest 3 min

3 rounds of

• 10 Wallball 9kg/6kg
• 10 Med ball clean 9kg/6kg

Rest 2 min

2 rounds of

• 10 Wallball 9kg/6kg
• 10 Med ball clean 9kg/6kg

Timecap: 20min

Go all out on each part, no holding back!

1.-2. 3reps 50-60%
3.-4. 2reps 60-70%
5.-6. 2reps 75-80%
7.-10. 2reps 80-90%

8 minutes to complete:

1-mile run
145 / 100 kg deadlifts, max reps

Then, 10 minutes to complete:

1-mile run
105 / 75 kg power cleans, max reps

Then, 12 minutes to complete:

1-mile run
60 / 45 kg overhead squats, max reps

Do not rest between rounds. Post run times and reps completed for each exercise to comments.

Running can be scaled to 2 km row

50 wall balls
25 S2OH 35/25
50 T2B
25 S2OH
50 KBS 24/16

Metcon:
EMOM 15
1: 10-15 UB wall ball
2: 10-16 jumping lunges 20/15
3: 10 T2B

Skill Conditioning
6 sets of: 9 unbroken HSPU (first 3 reps are strict + 6 kipping)

5 heavy sets of 5+ reps