A. Power snatch, 5 x 9 touch-and-go light – nothing above 75/55; begin a set every :90
B. Snatch pull, 5 x 1 starting @ 100% snatch max & building to 105-110% for the final rep; begin a rep every :90
C. Push jerk, 5-5-5-5-5 light/moderate touch-and-go @ shoulders; begin a set every :90
+
3 rounds steady:
:60 ski erg, row, or Assault Bike
:60 front leaning rest on ground
:60 double-unders
:60 med ball bear hug carry
:60 rest
+
3 sets:
15 band face pulls w/pause @ back
rest as needed
A. 1 squat clean + 1 hang squat clean + 3 front squats, 3 x 1 starting moderate and building to a tough set; rest as needed
+
For time(s) on a running clock, rest the balance of any 10:00 window:
@ 00:00: 21-15-9 of (row calories + DB thrusters @ 50/35/hand)
@ 10:00: 21-15-9 of (CTB pull-ups + burpees)
@ 20:00:
21 Assault Bike calories
:60 rest
15 Assault Bike calories
:60 rest
9 Assault Bike calories
A. Power snatch, build quickly to a tough single – no misses
B. Power clean, build quickly to a tough single – no misses
+
Complete the following in teams of 3, w/only 2 working at a time:
4000m row
40 wall walks
400 double-unders
+
gun show
3 rounds not for time:
3 dead hang to inverted w/controlled descent or 1-3 strict muscle-ups
10m 2-arm DB overhead walking lunge
+
A. Back squat, build quickly to a moderate/tough single
+
AMRAP in 10:00:
20 thrusters, 95/65 for the first round, then add 30/20 each round
20 bar-facing burpees
20 toes-to-bar
+
ab/low back work of choice
