Handstands/Handstand Walking
Snatch - 75% 3x3, 80% 2x2, Jerk (hold split 3 sec) - 75% 3x3, 80% 2x2
Benchmark #4 "Double Townie" 2 Rounds For Time: Row 1000m, 40 Air Squats, 30 Sit Ups, 20 HR Push Ups, 10 Pull Ups
In Teams of 4 for Time: 5 Rounds, Row 250m, 10 Sandbag Burpees (40/20), Ski 250m, 10 Plank Rows/10Star Jumps
5x5 Double KB Snatch
KB Clean/Snatch, Heavy Swing, Floor Press 1:00 on :30 off x3
E2M for 12: 5 Power Snatch to OHS (100/70), 5 Lateral Jumps (HC), Row for Calories
5x2 TGUs
Power Clean + Power Jerk - 70% (of PC) 1x2, 75% 4x2, Snatch Pull - 95% (of snatch) 2x3, 100% 3x3, Front Squat - 85% 5x2
AMRAP 9: 3, 6, 9...Wall Balls (20/14), Wall Ball Sit Ups, Wall Ball Lunges (HC)
Row 1,000m for Technique
Snatch Deadlift - 100% (of snatch) 1x5, 105% 2x5, Power Snatch + Snatch Push Press + Overhead Squat - 70% (of PS) 1x(3+3+3), 75% 4x(3+3+3)
For Time: 20-15-10-5 Burpees, Double DB Snatches (35/25), then 50 T2B, with 25 DUs every time you come off the bar
EMOM 6: :20 L Hang on Bar, 10 Plate Twists (EC)
"Harper" AMRAP 23: 9 Chest To Bar Pull Ups, 15 Power Cleans (135/95), 21 Air Squats, 75m Forward Run (45/25 plate), 75m Backward Run (45/25 plate)
DUs/Jump Rope
Clean - 75% 3x3, 80% 2x2, Jerk BNK (hold split 3 sec) - 75% 3x3, 80% 2x2, Back Squat - 70% 5x2
Benchmark #3 "Bono" Supabata 7: Ski for Distance
In Partners for Time: Run 400m, then 100 Hollow Body Rocks, 80 Wall Balls, 60 Ring Rows, 40 Patty Cake Plank (HC), and 20 Manmakers, stopping EMOM for 5 Burpees, then Run 400m
EMOM 6: 1 Wall Walk, 1 Rope Climb
Bench Press 2x10 @ 60%, 2x8 @ 70%, 6 Heavy Sled Pulls
For Time: 21-15-9 Power Snatches (95/65), OH Lunges, Box Jumps (24/18)
Tabata 4: Front Rack Hold, Deadlift Set Up Hold
400m Heavy Farmer's Carry, stopping every 50m for 5 Double Clean and Jerks, 5x3 Paralette Shoot Thrus with a Push Up and Dip
AMRAP 12: Row 1000m, then with remaining time 10-20-30...DUs, 5-10-15...T2Bs