Performance

Strength  Hang power clean + hang squat clean + front squat   Work up to heavy complex  For time:  21-18-15-12-9-6-3 […]

Strength  Hang power snatch  5×5 increasing  3 rounds for time: 400 Meter run  12 Single arm DB hang power snatch

Strength  4 Sets: 12-15 Ring dip  15-20 Hamstring curl on rower  AMRAP in 15:00: 60 Double under  12 Deadlift (205,145)

Strength  Hang power clean + front squat + jerk Work up to heavy complex  For time: 15 Hang squat clean

Strength  Front squat  Work up to heavy single  AMRAP in 20:00: 400 Meter run  20 Toes to ring  20 Hang

For time: 3 rounds: 50 American KB swing (53,35) RX+(70,53) 40 Burpee over rower *two foot takeoff  3 rounds:  30

Strength  Back squat  5×4 increasing  AMRAP in 20:00: 50 Double under  12 Hang power snatch (95,65) RX+(115,80) 15 Wall ball

Strength  Bench press  5×3 increasing  AMRAP in 15:00 (ladder style): 5 Burpee to target (6” or higher) 5 Pull up

Strength  Thruster  5×5 increasing  5 rounds for time: 12 Deadlift (115,80) RX+(135,95) 10 Hang power clean (115,80) RX+(135,95) 12 Front

Strength 3 sets:  4-6 Weighted chin up 15-20 Hamstring curl on rower  For time: 1000 Meter run  30/24 Calorie row