3 Rounds
30 Pull Ups
Deadlift Holds #225/#135
*Partners work at same time
3 Rounds
30 Wall Balls
30 Hand Release Burpees
*Partners work 1 at a time
3 Rounds
40 Box Jumps
100′ Farmers Carry
*Partners work 1 at a time
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A.1 Bench Press 3×10
A.2
10 Rounds
1 Minute DB Push Press
1 Minute Row
1 Minute Rest
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Big Clean Complex
6 Sets of the following complex
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop the bar after the overhead movements it is allowed- just be quick to get back on the bar. Rest as needed between sets and try to increase the weight after each set.
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A.1
Snatch Balance work up to a heavy single
3×3 Full Snatch moderate weight (70%-80%)
A.2
15 Minute AMRAP
5 Power Snatch #135/#95
10 Box Jumps
15 Ball Slams #30/#15
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20 Minute AMRAP
5 HSPU
7 Toes 2 Bar
10 Rotational Ball Slams R
10 Rotational Ball Slams L
Farmers Carry 40M (2 Gym Lengths) AHAP
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