A. Three position Snatch (high hang, mid thigh, ground)
*Max out each position as per the order above before progressing.

B. Mobility Circuit

Perform each of the following challenges three times:
10 x 10m Sled Push
500m Row
10 x 20m Slam Ball Put and Take
20m Handstand Walk/40m Wheelbarrow walk.
*Perform in any order and rest as necessary between challenges.
*Each challenge is for time. Your total at the end is your score.

Seven x 90 second rounds:
12 Toes to Bar
40 Double-unders
Max reps Dips
*Rest 90 seconds between rounds.
*Perform a 30 second plank during the rest break.

10-1 reps for time of:
Clean (squat) 70/45kg
Burpee Pull-up (12″ jump)

Partner Workout:
Five rounds for time of:
Fireman’s carry 100m
15 Partner Burpees
Fireman’s carry 100m
15 Partner Wall Ball 9/6kg

AMRAP in 20 minutes of:
Run or Row 400m
Max reps Dips

For time:
30 Jumping Pull-ups (12″ jump)
45 Toes to Bar
60 Deadlift 100/70kg
45 Toes to Bar
30 Jumping Pull-ups

Overhead Squat 30-20-10-5 reps
*Each set is for load.
*Rest as necessary between sets.

Optional Finisher:
AMRAP in 6 min:
Double-unders
*Perform 10 Burpees each time you break.

*We’re back to full timetable this week!

AMRAP in 20 min of:
5 Pull-ups
10 Push-ups
15 Squats
2 Hang Power Cleans 60/40kg
*Increment the reps on the HPC by 2 each round.