A.
Every 2 minutes, for 18 minutes (9 sets) of:
Snatch from Mid Patella
*Sets 1-3 – 75-79% of 1-RM Snatch
*Sets 4-6 – 80-84%
*Sets 7-9 – 85%
B.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
Followed by…
One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 85%
C.
“He Who Hesitates…”
For time:
30/20 Calorie Assault Bike
30 Deadlifts (315/225 lbs)
30 Burpee Box Jump Overs (24″/20″)
When the running clock reaches 10:00…
D.
For time of:
15 Muscle-Ups
12 Burpee Muscle-Ups
9 Strict Muscle-Ups
E.
Four sets of:
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed