Strength
Every 2:00, 6 Sets
1-3) 2 High Hang Power Snatch w/ Pause in Catch (65-70%)
4-6) 2 Hang Power Snatch w/ Pause in Catch (70-75%)
*Hold onto bar between reps

Conditioning
AMRAP 12
10 Single Dumbbell Hang Snatch (50/35) (FX: 35/20) (RX+: 70/50)
10 Single Dumbbell Overhead Lunge (50/35) (FX: 35/20) (RX+: 70/50)
25′ Handstand Walk (FX: 2 Wall Walks) (RX+: 50′)

Strength
Every 3:00, 5 Sets
1 Deadstop Deadlift + 3 Deadlifts
1-2) 70-75%
3-5) 75-80%

FX:
5 Deadlifts
1-2) 65-70%
3-5) 70-75%

Conditioning
3 Rounds for Time:
20/15 Calorie Row (FX: 16/12)
15 Front Squats (95/65) (FX: 75/55) (RX+: 115/80)
3 Rope Climbs (FX: 2) (RX+: 4)
*13:00 Cap

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Conditioning
5 Rounds of 6:00 on/2:00 off
600m Run (FX: 400m)
50 Double Unders (FX: 35) (RX+: 65)
12 Burpee Box Jump Overs (24/20) (FX: 9) (RX+: 15)
*Score is slowest round

Strength
Every 3:00, 5 Sets
1 Pause Back Squat + 3 Back Squats
1-2) 70-75%
3-5) 75-80%

FX:
5 Back Squats
1-2) 65-70%
3-5) 70-75%

Conditioning
EMOM 8
1) 20/15 Calorie Bike (FX: 16/12) (RX+: 24/18)

2-3) 20 Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups) (RX+: V-Ups) + AMRAP Bar Muscle-Ups (FX: Chest to Bar Pull-Ups)

4) Rest

Strength
Every 2:00, 9 Sets
1-3) 3 Power Clean and Push Jerk (65-70% of 1RM CJ)
4-6) 2 Power Clean and Push Jerk (70-75%)
7-9) 1 Power Clean and Push Jerk (↑)

Conditioning
For Time:
30 Clean and Jerks
*6:00 Cap
*RX: “Grace” (135/95), compare to 10/20/22
*FX: (95/65)
*RX+: “Heavy Grace” (185/125)