Weightlifting
Back Squat (1RM)

Work up to a new 1RM.

Red
For Time:
20 Handstand Push Ups
15 Power Cleans 135/95bs
15 Handstand Push Ups
10 Power Cleans
10 Handstand Push Ups
5 Power Cleans

White
For Time:
20 Modified HSPU on box
15 Power Cleans 95/65bs
15 Modified HSPU on box
10 Power Cleans
10 Modified HSPU on box
5 Power Cleans

Blue
For Time:
20 Stink Bugs/DB Strict Press
15 Power Cleans 65/55bs
15 Stink Bugs/DB Strict Press
10 Power Cleans
10 Stink Bugs/DB Strict Press
5 Power Cleans

Weightlifting
Snatch Complex (1RM)
Squat Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat

Red
5 Rounds:
5 Power Snatch 155/105
7 Strict HSPU
9 Burpees to 6″ target

White
4 Rounds:
5 Power Snatch 135/95
7 Strict HSPU on Box
9 Burpees to 6″ target

Blue
4 Rounds:
5 Power Snatch 95/65
7 Stink Bug
9 Burpees

Power Snatches can be fast singles, SHSPU should be scaled
back if unable to complete in 2 sets each round (fewer strict). Athletes should look to complete this piece in 12 minutes or less.

Tabata:
V-Ups
Supermans
Hollow Rocks
Hip Extensions/Reverse Hyper
30ft Shuttle

Weightlifting
Power Clean (3-3-3-3-3)

Start at 70% and work up!

Metcon
For Time:
21-15-9
Bar Facing Burpees
SDLHP

Red = 95/65
White = 75/55
Blue = 45/35

Weightlifting
Clean Complex (1RM)
Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk

For Time:
10 Thrusters
Run 200m
10 Squat Cleans
Run 200m
10 Overhead Squats
Run 200m
10 Squat Cleans
Run 200m
10 Thrusters

Red = 155/105
White = 115/85
Blue = 75/55

Annie
50-40-30-20-10:
Double-unders
Sit-ups

Weightlifting
Push Jerk (1)
From the Rack or Blocks!

Red
AMRAP 25 Minutes w/ a partner:
30/20 Calories on AAB
20 Burpee Box Jump Overs 24/20″
10 Strict Handstand Push Ups

White
AMRAP 25 Minutes w/ a partner
20/15 Calories on AAB
20 Burpee Box Jump Overs 24/20″
10 Strict Handstand Push Ups on Box

Blue
AMRAP 18 Minutes w/ a partner:
15/10 Calories on AAB
20 Burpee
10 Stink Bugs