10 min any skill work rest then 12 min work on the hang squat snatch (work a light weight or build up to a heavy single) rest then amrap in 8 min of: 3-6-9-12-15-ect power cleans 155/105 bar over burpees READ MORE
Tabata squats (bottom to bottom) rest then amrap in 10 min of: 100 double unders 100 sit ups 20 sled push (down and back = 1) 90/45 rest then amrap in 3 min of: 15 split power snatches 25 shoulder to overhead 75/55 READ MORE
5 x 5 power cleans (unbroken sets, work up in weight) rest then amrap in 7 min of: 30 cal row 30 front squats 95/65 rest 7 min amrap in 7 min of: 20 kettle swings 20 lunge steps w/KB in front rack READ MORE
SKILL WORK: rotate between each of the follow stations for 5 min each pistols rope climbs handstand walk rest then 3 rounds for time 30 air squats 10 power cleans 185/125 10 burpees READ MORE