Snatch 3/60% 3/70% 3/75% 3×3/80-85%
Power Clean & Push Jerk 3×3/62.5% 3×3/67.5% (Use 1RM of Clean & Jerk)
Over Head Squats 3/
Front Squats 3/
Back Squats 3/

Rest 3-5min or PM WO

Plyo’s
Pogo 3×10
Squat Jump 3×4
Med Ball Over & Under 3×5ea
Med Ball Half Twist 3×5ea
Med ball Full Twist 3×5ea
Rocket Jump 3×4
Star Jump 3×4
Split Jump 3×4
Scissor Jump 3×4
Prancing 3×10ea
Galloping 3×10ea
Fast Skipping 3×10ea
Ankle Flip 3×4
Single Leg Stair Bond 2×6ea
Lateral Bond 2×4ea
Alternate Leg Stair Bond 2×4ea
Medicine Ball Scoop Toss 3×4
Single Leg Stride Jump 2×4ea
Knee Tuck Jump 2×4

“Headless Elizabeth”
21-15-9 AQAP for Time of:
Front Squat M=225lbs, W=155lbs
Ring Dips

Rest 5-10min

“Death By Push Ups”
2 Push Ups on the first minute, 4 the second minute, 6 the third minute and so on until failure. Most complete all push ups in the minute. Score last completed round!

“Michael”
AQAP for Time of:
3 Rounds
800m Run
50 GHD Sit Ups
50 Back Extensions

Rest

DeadLifts 3/ 2/ 1/ 1/ 1/ 1/ 1/
AQAP fot Time of:
100 Pull Ups

Rest

Rest

AFAP
5x 500m Row (1:1 / Work to Rest Ratio)

Rest 1-3min

AQAP & ACAP
One Arm KB Renegade Row 4×12ea/40-100lbs
One Arm Supinated (Reverse) Ring Fly + Feet Up 3×12ea/8-24kg
Single-Leg One arm DB Over Head Triceps Extension 3×6ea leg+12ea/40-100lbs
Single-Leg One Arm DB Bent Over Reverse Fly 3×6ea leg+12ea/5-30lbs
One Arm & One Leg KB RDL (Opp. Arm, Opp. Leg) 3×12ea/8-24kg
Single Leg Swise Ball or Medicine Ball Curl 4×12ea/20-40kg
Single Leg Reverse Hyper Extension 4×12ea/8-24kg
SuperMan Opp. Arm, Opp. Leg Raise 4×12ea

AQAP for Time of:
21-15-9
Back Squats w/ M=100kg, W=70kg
Ring Dips