A. Every 1:15 x6 sets
1 Power Clean + 1 Push Press + 2 push jerks or 2 Split Jerks
-building load from 135#/95# to a tough set for the day
B.For time
100 DU or 100 single unders
32 alternating DB snatches @ 50#/35#
16 burpees
75 Double unders or 75 SU
24 Alternating DB snatches
12 Burpees
50 DU or 50 SU
12 alternating DB snatches
6 burpees
25 DU or 25 SU
6 Alternating DB snatches
3 burpees
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe