A.

3 sets: hang muscle snatch + high hang snatch + hang snatch

B.

3 sets: high hang snatch + hang snatch

C.

4 sets: hang snatch

D.

9 min amrap:
6 OH lunge steps (3/leg) (95/65)

9 OHS (95/65)
9 TTB

A.

6-8 sets:

2 deadlifts

B.

10 rounds for time:

4 Devil’s Press

25 DUs

Rx+

10 rounds for time:

6 Devil’s Press (50/35)

30 DUs

A.

seated press 3-3-3-2-2-2

B.

1 Round:

   8 chest to bar pull-ups

   8 Burpee Box Jump Overs (30/24)

Directly Into…

2 Rounds:

   8 chest to bar pull-ups

   8 Box Jump Overs (24/20)

Directly Into…

   32 burpee CTB pull-ups

A.

back squat 5-4-3-3-3

B.

For time:
800m Run
40 front squats (135/95, Rx+ 185/125)
800m Run

A.

4 sets:
hang power clean + power clean + jerk @ 55-70%

B.

EMOM for 10 mins:
clean & jerk x 1 rep @ 75-85%

C.

“13.4”

7 min amrap:

3-6-9-12-15-18…and so on up the ladder

C&J (135/95)

TTB

A.

6 sets:
hang power clean + power clean (70-85% range of 1RM clean)

B.

“16.3”

7 min amrap:

10 power snatches (75/55)

3 bar muscle-ups

A.

seated press 4-4-3-3-2

B.

three rounds for time:

600m run or 1500m bike

12 push jerks (155/105)

20 toes to bar

A.

3 supersets:

3-3-3 Back Squats

5-5-5 Front Squats

B.

for time:

1000m row

60 alternating pistols OR 60 front rack lunges steps (135/95)

30 burpee box jump overs

A.

6×2 deadlift

B.

ten rounds for time:

3 power snatches (135/95)

3 bar facing burpees

A.

6 sets: 

2 push press + 1 split jerk

B.

14 min amrap:

7 cal row

7 hang power clean & jerks (115/85)

7 CTB pull-ups