30 Clean and Jerks 135/95

1 mile run

10 rope climbs

1 mile run

100 burpees

2 rope pulls=1 rope climb or 3 deep rows=1 rope climb


10 minutes to spend on handstand work

Back Squats

6 at 6%

6 at 70%

2x4 at 80%

100 medball situps or 70 GHD sit ups


Max Hang Snatch + OHS (1 rep max)

Hang Cleans

3 at 60%

3 at 65%

2x3 at 75%




Thrusters 95/65

Pull Ups



5x5x5x5 (build in weight)

5 rounds

400 meter run

rest 45 seconds between.Try to keep splits within 5-10 seconds



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