Front Squat 5-5-3-3-3

Front Squat for load:
#1: 5 reps @ 65%
#2: 5 reps @ 70%
#3: 3 reps @ 75%
#4: 3 reps @ 80%
#5: 3 reps @ 85%

2×6 – Snatch & Gymnastics

6 Minute AMRAP of:
10 Alternating Dumbbell Snatch (35/25)
10 C2B Pull-ups
10 DB Overhead Lunge
*Rest 2:00
6 Minute AMRAP of:
10 Alternating Dumbbell Snatch (35/25)
10 Pull-ups
10 Handstand Push-ups
*Rounds scored separately

Rx+50/35

It’s All In The Hips

For Time:
40 Box Jumps (24/20)
20 Hang Power Clean (95/65)
20 Mountain Climbers (L+R=1)
30 Box Jumps (24/20)
15 Hang Power Clean
15 Mountain Climbers (L+R=1)
20 Box Jumps (24/20)
10 Hang Power Clean
10 Mountain Climbers (L+R=1)

Rx+ (135/95)

Intervals Are The Freaking Best

10 Rounds with 2:00 on the Clock:
25 Double Unders
12 Alternating Dumbbell Snatch (35/25)

Rx+ Alternating Dumbbell Squat Snatch @50/35
*If you’re unable to dumbbell squat snatch with good form and both feet on the ground, make it 16 reps at power

370/410 possibke

Back Pause Squat 5×3

Back Pause Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

12 Minutes Straight Up

12 Minute AMRAP of:
20 Wall Balls (20/14)
10 Pull-ups
10 Hand Release Push-ups
*5 Mountain Climbers (L+R=1) every time you break up the wall balls. Break = pausing, dropping the ball, or anything that would be conceived as a break.

Squat Snatch 5×2

Squat Snatch for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
*Build throughout to a heavy double
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