Snatch - Low Hang Snatch/Snatch Balance/Snatch - 6@70%
Clean - Low Hang Clean + Push Jerk + Split Jerk - 6@70% of Clean and
Jerk
Back Squat - 5x8@70%
Iron Fist
Teams of 3
5 Rounds (30 Minute Cap):
60/50 Calorie Assault Bike
50 Deadlifts
40 Dumbbell 1-Arm Overhead
Walking Lunges 50/35
30 Handstand Push-ups
Round 1: 95/65
Round 2: 115/80
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115
Rope Dash
5 Rope Climbs, 15/12 Calorie Assault Bike
4 Rope Climbs, 15/12 Calorie Assault Bike
3 Rope Climbs, 15/12 Calorie Assault Bike
2 Rope Climbs, 15/12 Calorie Assault Bike
1 Rope Climb, 15/12 Calorie Assault Bike
Deadlift
9 Sets of 3:
3 Sets at 72%
3 Sets at 77%
3 Sets at 82%
Viper
For Time:
60/42 Calorie Row
50 Box Jump Overs (24"/20")
40 Toes to Bar
30 Power Snatches (115/80)