Power Snatch 2/45% 2/50% 1/60% 1/70% 1/75% 1/80% 1/85% 1/80% 1/85% 1/80% 1/75% 2×2/70%
30min Break
1hr
Power Clean & Jerk 2/45% 2/50% 1/60% 1/70% 1/75% 1/80% 1/85% 1/75% 1/85% 1/80% 2/75

Power Clean 5×3/AHAP
Bent Over Row 3×5/1-5kg > then last week
AQAP for Time of:
20yrd Tire Flip Up & 20yrd Tire Flip Back
150 Double Under
200m Sand Bag Run w/ M=135lbs, W=95lbs
50 Back Ward Double Under
100m Kettle Bell in Each Hand Farmer Walk w/ M=20kg&16kg, W=16kg,12kg

Snatch 2/50% 2/60% 1/70% 1/75% 1/80% 1/85% 1/80% 1/85% 1/80% 1/75% 2/70%
Clean & Jerk 2/50% 2/60% 1/70% 1/75% 1/80% 1/85% 1/80% 1/85% 1/80% 1/75% 2/70%
Back Squat 3×3/+1.25-2.5kg > than last Monday

Power Snatch 5×3/AHAP
Back Squat 3×5/1-5kg > then last week
Weighted Chin Ups 5-7×1/AHAP
Ipsilateral Towel Pull Ups
4 Rounds 250m Row
Men must Row it in 45sec, Women must Row it in 52sec
If not each round you must complete 10 Burpees
Rest As Much As Needed!
9-6-3
Box Jump w/ M=32″, W=24″
Ball Slams w/ M=60lbs, W=40lbs
Wall Ball w/ M=12lb, W=8lb
*Throw Wall Ball As F@#K’n High As Passable!!!

30min
Press 3×5/1-5kg > then Last Week
30min Break
1hr
Snatch Push Press + Over Head Squat 3/40% 2/50% 1/60% 1/70% 1/80% 1/90% 1/100% 1/110% 1/100% 1/110% 1/100% 2/90%
*Work off of Snatch PR.
Back Squat 3×5/1-5kg > then Last Week

Press 3×3/+1.25-2.5kg > than last week
Snatch 2/50% 2/60% 1/70% 1/75% 1/80%
Clean & Jerk 2/50% 2/60% 1/70% 1/75% 1/80%
DeadLift 1×3/+1.25-2.5kg > than last week

Rest

1hr
Power Snatch 2/45% 2/50% 1/60% 1/70% 1/80% 1/85% 1/87.5% 1/82.5% 1/87.5% 1/82.5% 1/77.5% 2×2/72.5%
30min Break
1hr
Power Clean & Jerk 2/50% 1/60% 1/70% 1/80% 1/85% 1/87.5% 1/82.5% 1/87.5% 1/82.5% 1/77.5% 2/72.5%

Snatch 2/50% 2/60% 1/70% 1/75% 1/80% 1/85% 1/80% 1/85% 1/80% 1/75% 2/70%
Clean & Jerk 2/50% 2/60% 1/70% 1/75% 1/80% 1/85% 1/80% 1/85% 1/80% 1/75% 2/70%
Back Squat 3×3/+1.25-2.5kg > than last week