A.

10 sets:

Hang Snatch + Overhead Squat

B.

five rounds for time:
6 OHS*
12 TTB
30 DUs

*choose a weight that will challenge you but that you can do unbroken

A.

8 sets:
push jerk + split jerk

B.

“Shuttle to Overhead”

From 0:00-2:00: 2 mins to complete 400m run + max jerks

From 2:00-3:00: rest 1 minute

From 3:00-6:00: 3 mins to complete 600m run + max jerks

From 6:00-8:00: rest 2 minutes

From 8:00-12:00: 4 minutes to complete 800m run + max jerks

score = total jerks over the three intervals

A.

4 sets:

5 strict pull ups

B.

3 sets: 

10-12 single arm bent over rows

B.

20 min amrap:

at 0:00 and every 5 minutes: perform a 400m run buy in

then amrap in time remaining:

   7 box jump overs

   7 CTB pull-ups

   7 power snatches (75/55)

A.
find todays 1RM front squat

B.
three rounds for time:
500/400m row
8 front squats (205/145 or 75-80% of today’s max)

A.

6×2 deadlift (21X1)

B.

4 sets:

90s amrap: 200m run + max reps hang power cleans (155/105)

30s rest

90s amrap: 200m run + max reps KBS

30s rest

A.

8 sets:

hang clean + clean

B.

EMOM x 12 mins

odd mins: 15/10 cal row

even mins: 6 squat cleans (as heavy as possible) – report load

4 sets:

one set every 10 mins, each set for time:

2 rounds Cindy

400m run

2 rounds Cindy

10 burpee box jumps

Rx+ = CTB Cindy

Cindy:

5 pull-ups

10 push ups

15 air squats

A.

deadlift (21X1) 3-3-3-2-2-2

B.

9 min amrap:

“15.1”

15 toes to bars

10 deadlifts (115/75)

5 power snatches (115/75)

A.

6 sets:

front squat 2-2-2-1-1-1

(build to a tough single, not a true max)

B.

EMOM for 10 mins

odd mins: 12 front rack lunge steps (135/95)

even mins: 20 Russian HEAVY KBS

A.

split jerk

Sets 1-2 = 2 reps @ 65-70% of 1RM
Sets 3-4 = 2 reps @ 75-80%
Sets 5-6 = 1 rep @ 85-90%
Sets 7-8 = 1 rep @ 95-98%
Sets 9-10 = 1 rep @ 101+%

B.

12 min amrap:

9 thrusters (95/65)

35 DUs