Strength/Weightlifting
Squat Snatch - Work up 75% 1 RM
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Comp Track
For time:
30 Overhead Squats, 65/95
Run, 400 m
20 Overhead Squats
Run, 400 m
10 Overhead Squats
Run, 400 m
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Progress Track
OHS --> 35/45

Strength/Weightlifting
Squat Clean & Jerk - Work up to 75% 1 RM
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Comp Track
5 RNDs For Time
17/20 Echo Bike Calories
15 Burpee Box Jump Overs, 20/24
10 Deadlifts, 155/225
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Progress Track
5 RNDs For Time
17/20 Echo Bike Calories
15 Burpee Box Step Overs, 20"
10 Deadlifts, 105/155

Strength/Weightlifting
3-Position Power Snatch (12 Min Clock)
Floor, Hang, High Hang
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Comp Track
4 RNDs For Time:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
12/14 Cal Row
5 Strict Pull-ups
10 Push-ups
15 Air Squats
14 Dumbbell Thrusters, 2x 35/50
Rest 30 secs
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Progress Track
Strict Pull Ups --> Banded
DB Thrusters --> 20/35

Strength/Weightlifting
3-Position Power Clean (12 Min Clock)
Floor, Hang, High Hang
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Comp Track
15 Min AMRAP:
10 Kettlebell Swings, 36/52
10 Box Jumps, 20/24
10 Toes-to-bars
30 Double Unders
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Progress Track
15 Min AMRAP:
10 Kettlebell Swings, Moderate
10 Box Step Ups, 20"
10 Knee Raises
30 Single Unders

Comp Track
30 rounds for time of:
1 Sandbag Clean, 70/100
3 Handstand Push-ups
5 Wall Balls, 14/20
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Progress Track
30 rounds for time of:
1 Power Clean, 75/105
3 Scaled Wall Walks
5 Wall Balls, 10/14

 'Partner Day'
6 Rounds For Total Reps in 30 minutes
1 minute Alt DB Devil Press, 35/50
1 minute Sumo Deadlift High-Pulls 55/75
1 minute Box Jumps 20"
1 minute Push Press 55/75
1 minute Row Cals
* Partners alternate exercises each minute
Score Total Reps

 'Open Gym Day'