20 C2B pull-ups

30 DB Box Step Ups 20/35

40 toe to bar

50 DB summo deadlift high pull 20/35

rest 3:00

50 DB SDLHP

40 toe to bar

30 DB Box Step Ups

20 C2B

A. Hang Power Clean 4 X 2

B. 21-15-9

DB Burpee 25/35

Hang Power Clean 80/115

A. Snatch Week 4 Day 1Snatch – heavy 3, drop between reps

B. 10 Rounds for Time

250m Row

15 Wall Balls

Open Gym

Get Outside, Go on Git!

run 400m

100m farmer carry 25/35

14 DB thrusters

5 rounds for time

Nate

2 ring muscle-ups

4 HSPU

8 KB swings 50/70

AMRAP 20

A. Snatch week 3 Day 2

Snatch Balance 5 X 2

focus; strong lock out and bottom position

B. Back Squat 3 X 5

A. Mobility couch stretch, LAX ball to shoulder and pec

B. Power clean 1-1-1-1

C. (from Main site)

Power clean 95/135

bar facing burpee

15-12-9-6–3

A. GHD sit-ups 3 sets of 15-25 reps

B. DB Bench press 12-10-8-12

C. Row 250m X 6

approximately 2 minute rest between, score slowest

A. Snatch week 3 Day 1

2 position Knee and Floor, heavy complex for the day – 20 minutes

B. (adapted from main site)

40 double unders

80ft. walking lunge (length of the gym)

80ft. bear crawl

AMRAP 16