Snatch Technique

4 Rounds on the 2:00s
1 Low Hang Snatch Pull
1 Low Hang Snatch Hi Pull
1 Low Hang Squat Snatch
1 OHS
Set 1@ 40%, Set 2@ 45%, Set 3@ 50%, Set 4@ 55%

Conditioning

“Jackie Legs” for Time
70/50 Cal Row
30 Bar MU
50 OHS (115/85)

Conditioning

“Dirt Nap” 3 RFT
15 Hang Squat Cleans
15 Lateral Bar Burpees

Strength

EMOM 10
1 Bear Complex
***build to heaviest

Conditioning

“Fight Song” for Time
60 Wall Balls (30 to 10’/20 to 9′)
40 Box Jumps (24/20)
20 Alternating Pistols

Conditioning

“Slumber Party” 2 RFT
20 Jerks (135/95)
4 Rounds of Cindy
800m Run

Cindy= 5 Pull-ups, 10 Push-ups, 15 Air Squats

Gymnastics

AMRAP 8
5 Burpees to 6″ target
3 Kipping HSPU
5 Burpees to 6″ target
6 Kipping HSPU
5 Burpees to 6″ target
9 Kipping HSPU
***add 3 HSPU per round until cap

Conditioning

“Deadbolt” AMRAP 15
60 DU
30/24 Cal Row
15 DL (225/155)

Snatch Technique

5x on the :90s
2 Drop Snatch
2 Tall Snatch
Set 1@ bar, Set 2@ 35%, Set 3-5@ 45-55%

Conditioning

“Stub Hub” for Time
21-15-9
T2B
P Snatch (95/65)
Directly Into 9-15-21
Cal Bike
OHS

Strength

C&J Primer 5x on the :90s
2 Muscle Cleans
2 Tall Squat Cleans
1 Push Jerk
1 Split Jerk
Set 1@ 30%, Set 2@ 35%, Set 3-5@ 40-50% of C&J 1RM

Conditioning

“Battleship” 5 RFT
10 F Squat (155/105)
20/15 Cal Row