< Clean & Jerk >
6 sets
– Clean + Jerk
# Sets 1~2, 2+2 @ 65/70%
# Sets 3~4, 2+1 @ 70/75%
# Sets 5~6, 1+1 @ 80/85%

For time of :
– 30 Kettlebell Swings 24/16kg
– 30/20 Cal Row
– 60 Wallball 20/14lb
– 30/20 Cal Row
– 30 Kettlebell Swings 24/16kg

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Amrap 10 minutes
– Row 1,000m
Max rounds in Remaining Time
– 3 Bar Muscle ups
– 3 Wall Walk

Amrap 12 minutes
– 12 DB Deadlift 50/35lb
– 9 DB Hang Power Clean 50/35lb
– 6 Burpee Box Jumps 30/24inch

For time of :
3-6-9-12-15-12-9-6-3
– Kettlebell Swings, 24/16kg
– KB Goblet Squats

[ Team of 2 ]
For time of :
– 20 Muscle ups
– 40 Deadlift 225/155lb
– 60 Burpee over the bar
– 40 Deadlift 225/155lb
– 20 Muscle ups

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< Snatch >
8 sets of :
– Power Snatch
* Sets 1~2, 1.1.1 @ 70/75%
* Sets 3~4, 1.1 @ 80/85%
* Sets 5~6, 1 @ 90/95%
* Sets 7~8, 1.1.1 @ 80%
* Based on PS 1RM
1.1.1 -> PS / Drop / PS / Drop / PS
* Try Every 2 minutes for 16 minutes (8 sets)

Amrap 12 minutes
3-6-9-12-15-18 … reps,
– Wallball 20/14lb
– 6 Strict Pull ups

For time of :
21-15-9
– Toes to bar
– Power Clean 95/65lb
– Shoulder to Overhead 95/65lb

Amrap 10 minutes
– Row 2,000m
In Remaining time
– Burpee Over the Rower