A. Snatch
Three cycles:
1 @ 80%, 1 @ 85%, 1 @ 90%
*Max three attempts at a missed lift.

B. Clean & Jerk
5-7 singles at 85%.

For time:
50 Burpee Box Jump Overs 24/20″
50 DB Overhead Squats 22.5/15kg
50 Toes to Bar
50 Calorie Row
50 Pull-ups
50 DB Push Press 22.5/15kg
*Partition the work however you like.

Five rounds for time of:
Run 1.5 Laps of Gym
30m Walking Lunge 20/15kg
50 Double-unders
*Rest 2 minutes between rounds.

A. 5 x 8-10 reps of:
Barbell Bench Press
Landmine Rows
*Perform as a superset.
*Rest approx. 2 min. between sets.

B. 21-15-9 reps for time of:
Pull-ups
Burpees

A. 10m Sled Push: 2-2-2-2-2

B. 10m Farmers Carry: 2-2-2-2-2

C. 10m Overhead Walk: 2-2-2-2-2

loop

A. Snatch: 7-10 singles @ 85%.

B. Clean & Jerk: 5-7 singles @ 80%.

Ten rounds for time of:
Run 100m
10 Toes to Bar
Run 100m
10 Push-ups
*For scaling: Pick numbers that allow you to get through approx. 4-5 rounds of t2b and push-ups unbroken.

“Fran”
21-15-9 reps for time of:
Thrusters 42.5/30kg
Pull-ups
*Gym Record – 2:22
*Don’t be a cherry picker!

A. Rope climbing skills and drills.
*Bring long socks or tights.

B. Five rounds, each for time of:
Rope Climb/Pull-up
12 Burpees
Run 200m
*The number and style of rope climb/pull-up will be based on individual ability.
*We’ll aim for 1 min. rest between rounds, depending on availability of ropes.