12 min EMOM: Snatch Complex:
Power Snatch
Hang Power Snatch
OHS

For Time:
30 Power Snatch (Rx: 75/115, Comp: 95/135)

1 min Rest

30 Hang Power Snatch (Rx: 75/115, Comp: 95/135)

1 min Rest

30 OHS (Rx: 75/115, Comp: 95/135)

15 min for Quality:
2 R/2L TGU
10-20 V-ups

12 min AMRAP:
6 BMU
12 Double DB Hang Power Clean (35/50)
16 Single DB Box Step Ups (35/50, 20/24)

Work up to heavy 8 DL

For TIme:
Buy in: 400m Run

3 Rounds:
100 DU
15 Deadlifts (155/225)
30 WB (14/20, 9/10’)

Buy Out: 400m Run

8-8-8-8 Double DB Strict Press

On a running Clock: For Max Reps
4 min Max Rep HSW
3 min Max Rep T2B
2 min Max Rep SHSPU
1 min Max Rep C2B

3 min Rest

4 min Max Rep HSW
3 min Max Rep T2B
2 min Max Rep SHSPU
1 min Max Rep C2B

12 min work up to Heavy Squat Clean Single

On a running Clock:
5 min EMOM:
5 Squat Cleans @ 60-70% of that single (score 1 is load used)

Right into:
5 min EMOM:
4-14 Bar Facing Over Burpee

Right into:
5 min EMOM:
2 Squat Cleans + ½ number of burpees

Strict Press 5-5-5-5
Back Rack Step Back Lunge 8-8-8-8

For Time: 7 min Max Rep RMU

*Every time you break you have 12 Single DB Step Back Lunge (35/50)

5-5-5-5-5 NO NOISE DL

Helen-ish:
3 RFT:
12 Double DB Snatch (35/50)
24 T2B
400m Run

Back Squat: 4-4-4-4-4 with 3 Sec Pause at the Bottom

12 min AMRAP:
30 WB (14/20, 9/10)
14 Double DB Box Step Overs (35/50, 20/24)

12 min EMOM:
2 TnG Power Clean & Jerk

11 min AMRAP:
5 Power Clean & Jerk (75/115)
10 C2B
35 DU

25 min AMRAP:
10 Front Squats (95/135)
10 Lateral Burpees Over Bar
200m Run
20 Single Arm Alt. DB Snatch (35/50)

30 min AMRAP:
500m Row/Ski,1500m Bike
30 KBS (35/53)
20 Single KB Step Back Lunge (Rx: Front Rack, Comp: OH) (35/53)
12 Strict Pull Ups

15 min to work on the Snatch Complex:
Snatch Pull
Hang Squat Snatch
-regrip-
Full Squat Snatch

15 min E3MOM:
12 T2B
5 Squat Snatch (Rx: 65/95, Comp: 105/155)
IRT: Max Rep BJO (20/24)

Jerk: 3-3-3-2-2-1

For Time:
12-9-6-3:
WW

*75 DU After each set WW

3-3-3-2-2-1 Front Squat

7 min AMRAP:
1 Front Squat (Rx: 95/135, Comp: 125/185)
1 C2B (Comp: BMU)

*add 1 rep each round to both movements (1/1, 2/2, 3/3,... and so on)

15 min to get in:
8-7-6-5-4 SUPERSET:
Barbell DL
SHSPU

Complete as many rounds as possible WITH QUALITY in 12 minutes of:

30-second handstand hold
30-second squat hold
30-second L-sit hold
30-second chin-over-bar hold