For Time – 15 Squat Clean And Jerks @ 135/95lbs – 3 Muscle Ups – 400m Run – 12 Squat Clean And Jerks @ 165/115lbs

Rest Day

3-2-1 Hang Muscle Snatch   3-2-1 Hang Power Snatch   Shoulder Mobility Between Sets   Then   5 Rounds – 5 Hang Power Snatches @

4-6 Rounds (Not Timed) – 15 Push Ups – 30sec Air Bike Holding At Least 80/72RPM – 45 Double Unders   Then   6 Sprint

2-2-2-2-2 Dead Lift   5 x 30sec Weighted Planks Between Sets   Then   12 Minute Partner AMRAP   1st person will complete 300/270m Row

5 x 7 Back Squat @ 75% Of 1RM + 5-20lbs   4 x Max Reps Strict Press Between Sets (Target: Accrue At Least 40

5 x 100m Sprints   **On a running clock performs sprints @ 0,2,4,7 and 10mins and at intensities of 80%, 85%, 90%, 95% and 100%

30 Power Snatches On Cadence 1 Rep Every 20sec For 10 Minutes   Then   7 Rounds – 7 Overhead Squats @ 135/95lbs – 7

Rest Day