CONDITIONING AMRAP 15 60 Double Unders 10 Wallballs 15 Deadlifts (225/155)  

SPLIT JERK 10min practice to moderate weight ALT. DB FLOOR PRESS + STRICT PU 10 each arm (AHAP) 5 Strict Pull-ups CONDITIONING 10 RFT w/partner 250m Row 15 KBS (53/35)

BACK SQUAT WU-8-6-4-6-8 @ (60-65-70-65-60%) CONDITIONING AMRAP 4 400m Run 20 Hang Power Clean (95/65) Max Lateral Burpees in remaining time AMRAP 4 400m Run 15 Hang Power Clean (125/85) Max Lateral Burpees AMRAP 4 400m Run 10 Hang Power Clean (155/105) Max Lateral Burpees Rest 4min between AMRAP4’s. Score Burpees.

SNATCH PRIMER Pause OHS + 2 Snatch Balance 5 sets (empty BB up to light loading) focus is on position in the bottom SNATCH COMPLEX Snatch Pull + Squat Snatch + OHS 15min to heaviest for the day AMRAP 15 w/partner 30 Thrusters (95/65) 30 Box Jumps 30 T2B

HANG POWER SNATCH 5 x 3 @ (55-60-65-70-75% of 1RM snatch) PAUSE FRONT SQUAT 6 x 2 @ (work up to 70% of 1RM F. Squat) 3 sec pause in the bottom CONDITIONING 12-9-6 Burpee C2B Pullups Power Snatch (115/75)

JERK COMPLEX Push Jerk + Split Jerk 15min to heaviest from the rack CONDITIONING 5 Rounds of: AMRAP 2 E80Lap 5 Deadlifts (225/155) Max Burpees in remaining 2min Rest 2min between rounds.  Score total Burpees.

CLEAN COMPLEX Clean Pull + HS Clean + Squat Clean 5 sets up to 70% of 1RM SQUAT CLEAN 10min to 1RM for the day CONDITIONING AMRAP 15 w/partner 15/10 Calorie Row 3 Power Clean (135/95) 3 Front Squats 3 Push Jerks alternating rounds w/partner

BACK SQUAT WU- 8-6-4+ @ (63-68-73% of 1RM) CONDITIONING “Helen” 3RFT 400m Run 21 KBS (53/35) 12 Pull-ups CA$HOUT Double Unders 3 sets of 40

SNATCH DRILLS Snatch Grip Strict Press: 5 x 3 Snatch Grip Sotts Press: 5 x 3 SNATCH COMPLEX Snatch Pull + Squat Snatch + OHS 15min to heaviest complex CONDITIONING AMRAP 5 2-4-6-8-10… Wallballs Boxjumps Rest 5 AMRAP 5 2-4-6-8-10… Wallballs Boxjumps

SNATCH DRILLS 5 Rounds 3 Snatch High Pull 3 Muscle Snatch 3 Snatch Balance HANG POWER SNATCH 15min to 3RM for the day CONDITIONING 3 Rounds 10/8 Calorie Bike 5 Hang Power Clean + 5 F. Squats 30 Double Unders rest as needed between rounds