Snatch Complex

Snatch Complex Of:
1 Hang Power Snatch
1 Squat Snatch

Followin This Rep & Percentage Scheme:
#1: 2 reps @ 60%
#2: 2 reps @ 65%
#3: 2 reps @ 70%
#4: 2 reps @ 75%
#5: 1 rep @ 80%
#6: 1 rep @ 85%

4×4 – Run, Jump, Pull, Push

4 Rounds, 4 Minute Clock:
400 Meter Run Buy-in

With Remaining Time:
10 Jumping Junges
5 Strict Pull-ups
5 Handstand Push-ups
*Rest 2 minutes between rounds, pick up where you left off

Rx+ 3 Bar/Ring Muscle-ups per round & Strict HSPU

Chippin ‘On Tuesday

For Time:
100 Double Unders
30 Hand Release Push-ups
20 Deadlifts (135/95)
100 Double Unders
20 Hand Release Push-ups
15 Deadlifts (135/95)
100 Double Unders
10 Hand Release Push-ups
10 Deadlifts (135/95)

Bring on Round 2 Of Intervals!

6 Rounds, Every 90 Seconds:
10 Thrusters (95/65)
8 Chest-to-Bar Pull-ups

*Sprint & rest
*Score is total reps – 108 possible
Rx+ 12 Thrusters, 6 C2B, 2 Muscle-ups

Clean Complex E2MOM

6 Sets – Every 2 Minutes, On the Minute:
1 Hang Squat Clean
1 Squat Clean
1 Front Squat

*Build throughout to 80% of squat clean 1RM

Keep On Fighting

5 Rounds for Reps
Minute 1 – Clusters (weight athlete’s choice)
Minute 2 – Double Unders
Minute 3 – Sit-ups
Minute 4 – 100 Meter Run
Minute 5&6 – Rest

*Add cluster weight to notes

MANION

Seven rounds of:
•Run 400 meters
•135/95 pound Back squat, 29 reps

All Gymnastics Strength

10 Rounds For Time:
5 Strict/Banded Pull-ups
12 Hand Release Push-ups
Rest 30 Seconds

Rx+ Add weight to pull-ups & push-ups

Deadlift 3-3-2-2-2

Deadlift for load:
#1: 3 reps @ 70%
#2: 3 reps @ 75%
#3: 2 reps @ 80%
#4: 2 reps @ 85%
#5: 2 reps @ 87.5%
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