Strength
Every 2:00, 8 Sets
1-4) 3 Power Snatch (65-70% of 1RM Snatch)
5-8) 2 Power Snatch (70-75%)

Conditioning
In 8:00
500/400m Ski (FX: 400/300m) (RX+: 550/450m) (2:00 Cap)
into…
AMRAP in remaining time
16 Sit-Ups
4 Power Snatch (115/80) (FX: 95/65) (RX+: 135/95)

“Cindy”
AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats
*Compare to 12/6/2022

Optional Finisher
2-3 Rounds for Quality
5+5+5 Prone IYT
15 Banded High Row + External Rotation
:30 Reverse Plank

Optional Cooldown
1:00/1:00 Banded Lat Stretch
1:00/1:00 Crossbody Banded Shoulder Stretch
:30/:30 Pec Stretch w/ Rig
1:00-2:00 Saddle Pose

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

Conditioning
For Time:
150 Double Unders (FX: 100)
25/20 Calorie Row (FX: 20/15)
25 Hang Power Cleans (155/105) (FX: 115/80) (RX+: 185/125)
25/20 Calorie Row (FX: 20/15)
150 Double Unders (FX: 100)
*13:00 Cap

Strength
Every 3:00, 4 Sets
Front Squat
1) 10 @60-65%
2-3) 8 @65-70%
4) 6 @70-75%

Conditioning
EMOM 12
1) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
2) 8 50′ Shuttle Runs (FX: 6) (RX+: 9)
3) AMRAP Burpee Box Jump Overs (24/20)
4) Rest

Strength
Every 2:00, 4 Rounds
1) 10 Seated Strict Press (60-70%)
2) 15/15 Single Dumbbell Row

Conditioning
4 Rounds of 3:00 on/1:00 off
AMRAP
24 Sit-Ups
12 Single Dumbbell Hang Clean and Jerk (50/35) (FX: 35/20) (RX+: 70/50)
12 Single Dumbbell Overhead Lunge (50/35) (FX: 35/20) (RX+: 70/50)
24 Jump Switch Lunges
*Continue where you left off