3 Rep Max, Then 1 Rep Max Of The Complex: – 1 Power Snatch – 1 Hang Squat Snatch – 1 Overhead Squat Then For Time – 10 Power Snatches @ 135/95lbs – 250m Run – 10 Overhead Squats @ 135/95lbs – 25 Box Jump Overs @ 24″/20″ – 10 Front Squats @ 135/95lbs – 25 Burpees
3 Rep Max (Touch And Go), Then 1 Rep Max Power Clean Accrue 30 Muscle Ups Between Sets Then 10,9,8,7,6,5,4,3,2,1 – Power Cleans @ 205/125lbs – Toes To Bar
5 x 3 Push Jerk 5 x 10 Bent Over Barbell Rows (Underhand) Between Sets Then 2 Rounds – 2 Minutes: Shoulder To Overheads @ 115/75lbs – 2 Minutes: Cals Air Bike – 2 Minutes: 20m Dog Sled @ 90/55lbs **Rest 30sec Between Movements
6 Rounds For Strength – 90sec: 3 Front Squats – 90sec: 50 Double Unders (45sec practice) Then 15-12-9-6-3 (15 Minute Time Cap) – Back Squats @ 225/155lbs – Burpee – Chest To Bar Chin Ups
3 Rep Max Dead Lift 5 x 10 Weighted Push Ups Between Sets Then 21-15-9 – Dead Lifts @ 225/155lbs – Box Jumps @ 24″/20″ **Complete 250m Run At The End Of Each Round To Finish – 1000m Row Rest 2 Minutes – 500m Row Rest 1 Minute – 250m Row
5 x 3 Back Squat Accrue 60 Chest To Bar Chin Ups or Muscle Up Progressions Between Sets Then 15 Minute Partner AMRAP – Max Reps Clusters @ 135/95lbs **The first athlete will complete as many Clusters as possible while their partner completes a 250m Run. When the run is completed, switch movements. Score for Cluster reps completed.
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