For Load
Thruster, 3-3-3-3-3

5 Rounds for time:
200m Run
40 Double unders
10 Kettlebell Swings, 70/53

Complete for time
21-15-9 reps of:
Dead Lifts, 225/155
400m Run

Snatch Technique Work:
A. Muscle Snatch X 3
B. Snatch Balance X 2
C. Snatch X 1

Complete 5 rounds of the above in order (A, B, C). Perform 3 reps of A, followed by 2 reps of B, and finish with 1 rep of C. (A + B + C = 1 round)…not to be confused with the Pythagorean Theorem.

“Filthy 50″
50 reps for time of:
Box Jumps, 24/20
Jumping Pull ups
Kettlebell Swings, 35/26
Walking Lunge Steps
Knee to Elbow
Push Press, 45/35
Back Ext/Good Morning (w/barbell)
Wall Balls, 20/14
Burpees
Double Unders

As Many Reps as Possible in 20 mins:

20 Overhead Plate Lunges, 45/25
15 Russian Kettlebell swings, 70/53
10 Toes to bar
200m Run

Complete 3 rounds for time:
400m Run
10 Front Squats, 185/125
50 Double unders

Work up to a heavy set:
Power Clean + 5 Push Press

The first and last push press are from front rack position – reps 2, 3, & 4 are behind-the-neck push press.

Every Minute on the Minute for 12 mins:
Odd: 5 Dead Lifts – you choose the weight
Even: 5 Strict Pull ups

Interval Row
10x250m, :30 rest

As Many Reps As Possible (AMRAP) in 10 mins:
Up ladder of 5-10-15-20-25-30…
Wall Balls 20/14 – as high as possible.
5 Hang Power Clean, 135/95 between every set of wall balls.

Snatch Complex
Work up to heavy set of: Power Snatch + Hang Squat Snatch + Overhead Squat

“Helen”

Complete 3 rounds for time:
Run 400 meters
21 Kettlebell swings, 53/35
12 Pull ups

Skill work:
On your own…3 rounds, 3-5 reps
a) wall walks
b) squat therapy

This is performed as a compound set. Perform 3-5 reps of A, then perform 3-5 reps of B. Perform 3 rounds until completion.