Clean & Jerk 3×10/65%
Snatch 3×10/60%
Perform reps on a 20 second cluster (do a rep, wait 20 sec, do a rep, etc.)
Take 1 minute rest between full sets.
40-30-20-10 reps of 7-Way Shoulder Raise
1 Rounds AQAP Not For Time of:
100 DeadLifts w/30%
100ea 1 Arm Kettlebell Swings w/16-28kg
100 Good Mornings w/30%
100 Hyper Extensions
Rest 2-5min:
1 Rounds AQAP Not For Time of:
100 Bent Over Row w/30%
100 Pull Ups
100ea K-Bell 1 Arm Row w/12-24kg
100 Supinated Pull Ups
“Lynne”
5 Rounds of:
AMAP BW Bench Press
AMAP Pull-up
Score total reps.
Snatch 5-7×2/
Work to MAX weight
AQAP:
50 Knees to Elbows
50 GHD Sit-up
Clean & Jerk 3×3/40% 3×3/50% (AFAP for time 1:3 / work:rest ration)
Front Squat 5/65% 5/75% 5/80% (1min Rest)
Rack Press 4/35% 4/45% 4/55%
Bench Barbell Bent Over Row (BOR) 12/65% 12/75% 12/85%
Supinated Ring Pull Up 4×10
True Parallette Push Ups 4×10
Scapula Supinated Ring Pull Up 4×10
1 Rounds AQAP Not For Time of:
100 Front Squats w/30%
100ea BB Step Up w/BB
100ea BB OH Rev. Walking Lunges
100 GHD Sit Ups
Rest 2-5min:
1 Rounds AQAP Not For Time of:
100 Bench Press w/30%
100 Parallettes Push Ups
100 Shoulder Press w/30%
100 Bent Arm Leg Swing
Opposite Arm Opposite Leg Dead Bug 3x5ea
Opposite Arm Opposite Leg Pillar 3×5ea
Oblique Plank + Grab Bottom Leg (Stretch IT) 3×10 (Each Side)
Muscle Snatch+Drop Snatch 3x3ea/50%
Pressing Snatch Balance+Snatch Drop 3x3ea/50%
High Snatch Pull (Quick Feet/Out-In)+Hang Power Snatch 3-4×3ea/50%
Snatch Balance 3/70% 3/80% 3/90%
Snatch Pull from the Blocks at Knee 8/80% 8/85% 8/90%
GHD Sit Up 4×10
