5 rounds of:
2 Rope Climbs
6 Power Cleans (185/125)
12 Ring Dips
3 rounds of:
400m Run
20 Power Snatches (95/65)
2 rounds of:
20 Deadlifts (155/105)
20 Cal Row
15 Front Squats (155/105)
15 Shoulder to OH (155/105)
5 rounds of:
2 Rope Climbs
6 Power Cleans (185/125)
12 Ring Dips
3 rounds of:
400m Run
20 Power Snatches (95/65)
2 rounds of:
20 Deadlifts (155/105)
20 Cal Row
15 Front Squats (155/105)
15 Shoulder to OH (155/105)
200m Run
90 secs/side Couch Stretch
Then in 8 mins complete 2-3 sets of:
5/side High Box Step Ups (down in 5 secs)
5/side DB Lateral Lunges (down in 5 secs)
5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)
5 DB Hip Thrusts (5 sec hold at the top)
AQAP complete:
21-15-9 Bar Facing Burpees
12-9-7 Deadlifts at 65% of 1RM
15-12-9 Strict HSPUs / Push Ups
Rest 3 mins
AQAP complete:
21-15-9 Kipping HSPUs / Push ups
21-15-9 Deadlifts at 50% of 1RM
21-15-9 Bar Facing Burpees
Time Cap: 15 mins
Snatch Warm up:
5 Snatch Grip Romanian Deadlift
5 Muscle Snatches
5 OH Squats
5 Sots Presses
Every 2 mins x 6 mins:
5 Hip Squat Snatches at 40-45% of 1RM
Every 2 min 30 secs x 10 mins (4 rds):
1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch
(start at 70% and build to a heavy complex for the day)
Complete 4 sets of:
5 Heavy Snatch Grip Deadlift