Get a stronger core at Ab Attack at 5:45 PM!

Strength
Every 1:30, 10 Sets
1-5) 1 Snatch Pull + 1 High Hang Power Snatch w/ 3s Pause in Catch (55-60% of 1RM Snatch)

6-10) 1 Snatch Pull + 1 Hang Power Snatch w/ 3s Pause in Catch (60-65%)
*Hold onto bar between reps

Conditioning
4 Rounds for Time:
250/200m Row (FX: 200/150m) (RX+: 300/250m)
16 Jump Switch Lunges
12 Single Kettlebell Hang Snatch (24/16) (FX: 16/12) (RX+: 32/24)
*12:00 Cap

Strength
Every 1:30, 5 Rounds
1) 1 3s Pause Front Squat + 1 Pause Front Squat (60-65% of 1RM Front Squat)
2) 3 Tall Box Jumps (↑)

Conditioning
AMRAP 10
20 Box Step Overs (24/20)
20 Front Squats (95/65) (FX: 75/55) (RX+: 115/80)
20 Pull-Ups (FX: 15) (RX+: 30)

Strength
Every 2:00, 4 Rounds
1) Handstand Walk Practice (FX: Handstand Development)
2) 10 Pendlay Row

Conditioning
For Time:
15-12-9
Deadlifts – ascending weights
Bar Facing Burpees
Handstand Push-Ups (FX: 12-9-6) (RX+: Strict)
*12:00 Cap
*Deadlift Weights:
(RX: 185, 205, 225/125, 145, 155)
(FX: 135, 155, 165/95, 105, 115)
(RX+: 225, 255, 275/155, 175, 185)

Strength
Every 2:00, 4 Rounds
1) 5 33X-Tempo Bench Press (65-70%)
2) 15/15 Elbow Supported Banded External Rotation

Conditioning
AMRAP 10
36 Double Unders (FX: 24)
12 Hand Release Push-Ups (FX: Push-Ups)
2 Rope Climbs (FX: 1) (RX+: 2 50/50 Legless)

For Time w/ Partner – Split Reps Any Way
50-40-30-20-10
25′ Shuttle Runs
Single Dumbbell Suitcase Lunge (50/35) (FX: 35/20) (RX+: Double)
Sit-Ups
*30:00 Cap