10 min work on the snatch at min 10 to 13 find a 1 RM for the hang snatch at min 13 to 16 find a 1 RM for the snatch rest then 3 rounds for time: 250 m row 2 rope climbs rest then 3 rounds for time 30 double unders 15 thrusters 75/55 READ MORE
5 x 3 overhead squat rest then amrap in 10 min of: 4 double dip muscle ups (2 dips) 10 meter handstand walk 12 alternating pistols 15 sec L-sit hold READ MORE
complete for time: 1 mile run 10 thrusters 135/95 20 clean & jerks (GTO) 135/95 10 thrusters 135/95 rest then 4 x 1 of the following complex 3 bent over rows + 3 shrugs + 3 high hang power cleans READ MORE
7 x 2 split jerk rest then 5 rounds for time of: 10 burpees 20 double unders rest then remaining class work up to a heavy squat clean + 2 split jerks READ MORE