Power Snatch (70-80% of max)
3-3-4-4
Power Clean and Jerk (70-80% of max)
2-2-2-2
Overhead Squat (80% of max)
5-5
then
0:00 to 5:00
10RM Front Squat (no rack)
at 5:01
50 Front Squats for time:
*every time you break a set, perform 5 burpees*
Bench Press
5×3
5×10 @ 50% of 1RM
then
2 rounds for reps:
in 4 minutes:
500m row
Max strict ring dips
rest 1 minute
in 4 minutes:
500m row
Max push-ups
rest 1 minute
Snatch2 @ 60%, 2×2 @ 65%, 2×3 @ 70%
Snatch Pull
2×2 @ 90%, 2×2 @ 95%
then
For time:
60 Double Unders
10 Power Snatches (115#/75#)
50 Double Unders
8 Power Snatches (135#/95#)
40 Double Unders
6 Power Snatches (155#/105#)
30 Double Unders
4 Power Snatches (185#/125#)
20 Double Unders
3 rounds of Muscle-ups + Front Squatsminute 1: 1 MU or 5 Pull-ups + 1 FS from the ground at 225/155 minute 2: 2 MU or 7 Pull-ups + 2 FS from the ground at 225/155 minute 3: 3 MU or 9 Pull-ups + 3 FS from the ground at 225/155 minute 4: 4 MU…
