A. 30 seconds of work for max reps, 30 seconds of rest. Keeping track of total reps per round. Scores are highest and lowest rounds. Complete 5 rounds with 1 minute rest between rounds.
1. Wallballs (20/14 to 10’/9’)
2. Toes to bar
3. Burpees to 6″ target
4. Alternating DB snatch (50/35)
5. Alternating DB box step ups (24″/20″ 50/35)
Highest round
Lowest round
Every 2 minutes x5 sets, complex to be completed unbroken:
Hang power snatch + snatch (power or full) + OHS
For time:
2 rounds
200m run
8 strict HSPU
6 hang power snatches (95/65)
Rest 1 minute
2 rounds
200m run
8 kipping HSPU
6 power snatches (115/85)
Rest 1 minute
2 rounds
200m run
8 deficit HSPU (45/25)
6 full snatches (155/105)
A. Every 2 minutes x3 sets (same weight for all sets):
Front squat x4 @65-70% of 1RM FS
Then at the 7-minute mark, complete 1 set of 8 back squats at that same weight (65-70% of 1RM FS)
In 11 minutes (for two scores):
Score 1: For time, complete:
10-1 barbell thrusters (45/35)
1-10 burpees*
*10 thrusters, 1 burpee
9 thrusters, 2 burpees
8 thrusters, 3 burpees
7 thrusters, 4 burpees
6 thrusters, 5 burpees
5 thrusters, 6 burpees
4 thrusters, 7 burpees
3 thrusters, 8 burpees
2 thrusters, 9 burpees
1 thruster, 10 burpees
(Each “round” should add up to 11 reps)
Score 2: In the remaining time, ME cal row