A.
Complete as many rounds and reps as possible in 8 minutes of:
Row 350/250 meters
10 Front-Racked Alternating Reverse Lunges (135/95 lbs)

Rest 4 minutes, and then…

B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Supinated-Grip Pull-Ups
10 Box Jump-Overs

Rest 4 minutes, and then…

C.
Complete as many rounds and reps as possible in 8 minutes of:
12/8 Calories of Assault Bike
12 Push-Ups

A.
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 8 reps @ 70-75%

B.
Every 2 minutes, for 6 minutes (3 sets):
Stiff-Legged Deadlift x 8 reps @ 75-80% of 1-RM Clean

C.
Every minute, on the minute, for 21 minutes:
Minute 1 – 15 Wall Ball Shots (30/20 lbs)
Minute 2 – 30 Double Unders + 10 Chest-to-Bar Pull-Ups
Minute 3 – 5 Dumbbell Burpee Box Step-Overs (55/35 lb DBs)

D.
Three sets of:
Weighted Supinated-Grip Pull-Ups x 8-10 reps
Rest 30 seconds
Tempo Push-Ups x 20/15 reps @ 2111
Rest 30 seconds

A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps @ 50-65 of 1-RM Snatch

Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

B.

A.
Four sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Rest 60 seconds
Single-Arm Dumbbell Press x 8 reps each @ 2111
Rest 60 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 9 minutes of:
12 Kettlebell Swings
9 Goblet Squats
6 Burpees