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9
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Back Squat 4-4-4-4, rest 1:30
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Power Snatch + Snatch Drop 1-1-1-1-1-1
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3 Position Snatch 1-1-1-1-1-1-1-1-1-1-1-1-1
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11
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AMRAP 10 mins: Handstand Push-ups, Pistols (Alternating Legs)s and Pull-ups
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AMRAP 10 mins: Handstand Push-ups, Pistols (Alternating Legs)s and Pull-ups
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Row : 10 mins
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14
-
AMRAP 15 mins: Handstand Push-ups, Kettlebell Swings, Box Jumps, and 3 more
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Front Rack Lunge 12-12-12-12
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18
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AMRAP 3 mins: Muscle-ups, Power Cleans, Box Overs and 3 more
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AMRAP 6 mins: Muscle-ups, Power Cleans, Box Overs and 3 more
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AMRAP 9 mins: Muscle-ups, Power Cleans, Box Overs and 3 more
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19
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FT: Bench Press and Medicine Ball Sit-ups
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Every 2:30 for 12:30: Single Arm Dumbbell Rows and Sandbag Bear Hug Holds
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21
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10 RFT: Bar Facing Burpees, Hang Power Clean & Jerks, 200 m and 2 more
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