HANG SQUAT SNATCH 3-3-3-3-3-3-3-3
7 Rounds for Time of: 45-lb./ 30-lb.* shoulder presses, 21 reps 45-lb./30-lb. Romanian (stiff-legged) deadlifts, 14 reps
5 rounds for time of: 800-meter run 23 back squats, ¾ body weight 13 deadlifts, 1 ½ body weight
15 Min AMRAP 10 barbell hang squat cleans, 10 reps 10 pull-ups or banded strict pull-ups 15 box jumps 20”/12”
2 Rounds For Time Of 10 deadlifts, 155 lb./ 105 lb.* 15 pike push-ups 20 front squats, 45 lb./ 30 .....
Thruster 3-3-3-3 1 X 3 40-30-20-10-5 Reps For Time Single-unders Sit-ups
21-15-9 Reps for Time Push Press Strict banded pull-ups Men use 95 lb. Women use 55 lb.*
AMRAP In 4, 8, 12, 16, Or 20 Mins Of 25 toes-to-bars 50 double-unders 15 squat cleans* Begin with a .....
For Time 60 barbell snatches 65#/45# 40-cal. row 30 bar-facing burpees 20 muscle-up transitions
Hang Snatch 3-3-3-3-3 Reps 1 X 3
For Time 20 rope get-ups 20 rope knee-ups 20 rope stands
