1:

5 Snatch Grip Behind-the-Neck Press + 3 Tempo Overhead Squat 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

(5+3)x3 Tempo Overhead Squat- 5 secs down, 3 sec hold in bottom In between sets complete: Crossover Symmetry

2:

Snatch High Pull + Power Snatch + Overhead Squat 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Snatch High Pull + Power Snatch (pause in receive for 1 sec) + Overhead Squat: (1+1+1)x5

3:

Clean Pull + Power Clean + Push Jerk 1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

(1+1+1)x4 Power Clean- pause in receive for 1 sec Stay light and work speed here.

4:

3 rounds for quality of: 7 L/7 R Single Arm Kettlebell Front Squats, pick load 7 L/7 R Single Arm Kettlebell Overhead Box Step-ups, pick load 10 Strict Toes-to-bars

10 Strict Toes-to-bars or 15 V-ups

Tabata Plank Hold Tabata Jumping Squat Tabata Superman Hold Tabata Walking Lunge The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

*Seconds for plank holds and superman holds counted as reps. Aim to go unbroken on the holds. Go for broke on the squats and the lunges.

3 rounds for time of: 15 Dumbbell Push Press, pick load 15 Dumbbell Front Squats, pick load 50 Double Unders

Strength:

3 rounds of: 5 Bench Press, pick load 5 Double Kettlebell Floor Press, pick load max rep Sit Throughs, 15 secs max rep Strict 6 Count Burpees, 30 secs max rep Sit Throughs, 15 secs max rep Ball Slams, pick load, 1 min Rest 2 mins

The goal is to stay at the same weight across on all sets of the bench press and floor press today. You should also be moving directly from the bench to the floor press. Your bodyweight and ball slam intervals are meant to be consistent work where you don't red line and stop, cruise at an uncomfortable pace and stay their through your efforts.

Conditioning:

Every 3 mins for 12 mins do: 15/12 Bike Calories 12 Box Jumps, 30/24 in Handstand Hold, 30 secs

Strength 1:

Record your best Front Squat 2 rep max lift. Only include the heaviest 2 rep, do not include sets prior to it.

Work up to a 2RM.

Strength 2:

Every 1 min for 16 mins, alternating between: 10 Wall Balls, 30/20 lbs 2 Rope Climbs

Work Capacity:

2 rounds for time of: 40 Unbroken Double Unders 20 Box Jump Overs, 24/20 in 10 Bar Muscle-ups

Core:

3 rounds for quality of: 10 Weighted Toes-to-bars, pick load Rest 1:30 12 Reverse Hypers, pick load Rest 1:30

Reverse Hypers- AHAP