A. Front Squats
5 @ 60%
5 @ 65%
2 x 5 @ 70%

B. 5 RFT
8 Clusters (95#/65#)
10 T2B

A. Class Warm-up

For quality, 10 mins AMRAP:
8 Pistols
5 Strict Pull-ups
3 Strict HSPUs
*Scale Strict movements w/Negatives

B. 5 mins to complete 3 rounds of the following:

3 Muscle Cleans + 3 Behind the Neck Jerk Balance + Press In Split (45/35#)

C. In 20 mins, establish 1RM Clean and Jerk
*Use first 5 mins to work up to moderate weight, then aim for 5 singles

Athletes pick Bike or Row

A. 500m Fast pace, then Rest 3 mins

B. 8 sets of the following:
150m Fast pace
100m Moderate pace
50m Easy/Recovery pace
No rest between sets

Rest 3 mins after all 8 sets

C. 500m Fast pace
*Aim to match Part A

For mins 0:00 – 10:00
1 mile Run, then max reps Clean and Jerks (135/95#) in remaining time

Rest – 10:00-13:00

For mins 13:00-20:00
800 Run, then max reps Power Snatch (115/80#) in remaining time

Rest – 20:00-23:00

For mins 23:00-27:00
400m Run, then max reps Thrusters (95/65#)

For Time – “1/2 Murph”

800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run
*Athletes will wear 20/14# vest if available

A. Work to Heavy 1RM Snatch. Not going for a PR per se and avoid missing any lifts.

B. Drop set: Snatch @ 75% of Part A, 1 rep every :30 for 5 mins.

C. For Time:
40 Bar-facing Burpees
30 Overhead Squats (115/75#)
20 Power Snatch (115/75#)
10 Muscle-Ups

EMOM for 20 mins:
Min 1 – 10 Alternating 1 Arm KB Snatch (53/35#)
Min 2 – 10 DB Step-ups (50/35#)
Min 3 – 150m Run
Min 4 – 15 Wall Balls (20/14#)