Front Squat
3/ 2/ 2/ 1/ 1/ 1/ 1/ 1/

10 Rounds of:
AMAP Pullups
Take 1 minute rest between sets.

Snatch  2/50%  2/60%  2/70%  1/75%  1/80%  4×1/85%
Clean & Jerk 2/50%  2/60%  2/70%  1/75%  1/80%  4×1/85%
Back Squat  2/60%  2/70%  2/80%  3×2/85%

“Diane”

21-15-9 reps for time of:
Deadlift (Men 225lb/Women 155lb)
Handstand Push-up  (Use Hindu Push-up for substitution)

Swings 3×10/
One-Arm Swings 3x8ea/
One-Arm Snatch 3x6ea/
One-Arm Clean and Jerk 3x5ea/
Windmill 3x5ea/

Off

Bent Over Row 12/  10/  10/  8/
Pull-ups 4-5×10/
Renegade Row  12/ 10/ 10/ 8/
Sup. Pull-ups + Scap. Row 4-5×10/

3 position Snatch  3ea/  2x2ea/  3x1ea/
Snatch grip Deadlift  3/  2/  3×1/
OH Supports 3xALAP

21-15-9 reps for time of:

One Arm KB Snatch each arm (1.5 pood)
Pull-ups

Jump Rope Warm-up 5-10 min

Bench 12/70%  10/73%  2×8/75%

Parallette Push-up 4×10

Ring Dip 4×10/

Push-up 4×10/

GH Sit-up 4×10/