A.  1×3 Power Snatch

-For Load, working to heavy set

B.  Snatch Balance 1×1

-For Load, working to heavy set

C. For Time

500m Row

21 Burpee Pull Ups

500m Row

15 Burpee Pull Ups

500m Row

9 Burpee Pull Ups

-time cap:  14 min

50’ Handstand Walk

25 Squat clean (155/105)

50’ Handstand Walk

*Time cap:  7 min

-Rest 5min-

50’ Handstand Walk

20 Squat clean 185/125

50’ Handstand Walk

*Time cap:  7 min

-Rest 5min-

50’ Handstand Walk

15 Squat Clean 205/145

50’ Handstand Walk

*Time cap:  7 min

A. Squat clean and jerk 5 Reps E3MOM

Until failure

-Starting weight 135/95, add 10# until failure

B. For Time:

100 Strict HSPU for Time

*50 DU every time you break

**IF less than 5 Strict in a row, then kipping is allowed

-Time cap:  15 min

For Time:

10 rope Climbs

50 Push Ups

50 GHD

150 Air Squats

50 T2B

50 Push Ups

10 Rope Climbs

*Time Cap:  30min

Squat Snatch heavy triple

*75-80% of 1RM is goal

Snatch Pull 5×3

-@ 90-95% of 1RM

Snatch Balance Heavy Single

-work up to 1-2 misses then stop

*score is heaviest weight successfully lifted

Active Recovery Day

Row 2000m at conversational pace

-then-

Coach’s Choice

For time

3 sets

12 Power Snatch

12 Muscle Ups

12 Clean and jerk

-rest 5 min b/w sets

*weights:  115/75; 135/95; 155/105

**Time caps:  set 1:  7:30; set 2:  9 min; set 3:  11 min