Performance

PART 1
1-1-1-1-1-1-1
Snatch

PART 2 (TIMECAP: 10 Min)
3 rounds for time:
250m Row
10 x Burpee Pull-Ups

PART 1 (TIMECAP: 20 Min)
For time:
60 x Double-Unders
10 x Thrusters (135/95)
80 x Double-Unders
20 x Thrusters (115/95)
100 x Double-Unders
30 x Thrusters (95/65)

PART 1
1-1-1-1-1-1-1
Clean & Jerk

PART 2 (TIMECAP: 12 Min)
3 rounds for time:
30 x Front Rack Walking Lunges (95/65)
15 x Wall Ball Burpees (20/14)

PART 1 (TIMECAP: 12 Min)
3 rounds for time:
9 x Bar Facing Burpees
12 x Pull-Ups
15 x Hang Power Snatches (75/55)

PART 2
Total the number of butterfly sit-ups completed.
Every 2 minutes on the minute for 5 rounds:
15/10 Calorie Air Bike
AMRAP Butterfly Sit-Ups

PART 1
Every 2 minutes on the minute for 5 rounds:
1: 5 x Presses @75% 1RM
2: 5 x Presses @73% 1RM
3: 5 x Presses @70% 1RM
4: 5 x Presses @68% 1RM
5: 5 x Presses @65% 1RM

PART 2 (TIMECAP: 15 Min)
2 rounds for time:
400m Run
15 x Dips
30 x Push-Ups
45 x Push Presses (45/35)

PART 1
For time:
20 x Power Cleans (165/115)

PART 2
Every 3 minutes on the minute for 5 rounds:
500m Row
5 x Front Squats (165/115)

PART 1
Rest 3 minutes between workouts.

21-15-9 repetitions for time:
Toes To Bar
Kettlebell Swings (53/35)

For time:
400m Kettlebell Farmer’s Carry (44×2/26×2)
50 x Squats