5 sets building in weight each time

2 Front Squats + 1 Split Jerk


30 Power Snatches

45 Bar Facing Burpees

60 Thrusters

45 Bar Facing Burpees

30 Power Snatches

Scale Option( 20/35/50/35/20)


With a running clock

@ 0:00 5 minute Amrap

40 meter shuttle 

10 t2b

@ 10:00 5 minute amrap

30 meter shuttle

15 kbs

@ 20:00 5 minute amrap

10 meter shuttle

20 wall balls


Work up to a heavy complex of:

1 hang snatch pull + 1 hang squat snatch

" Endurance Nator"


odd: 15 cal row

even: 15 burpees

* if you cant finish reps in that minute, rest one minute and jump back in*



10-8-6-4-2 Squat Cleans 155/105

100-80-60-40-20 Double Unders


Front Squats 3x3 using same weight

Back Squats 3x3 using same weight across




800 meter run

30 kbs

30 pull ups

Scaled: 4 rft 800/20/20

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