Warmup
• 20 cal AirBike
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Walking Lunges
• 20 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 Leg Swings (each leg)
Strength
12 min on the clock:
• 4 attempts at 1RM Snatch
12 min on the clock:
• 4 attempts at 1RM Clean & Jerk
Score = weight of best Snatch + weight of best Clean & Jerk
Testing
• Max Handstand Walk
Conditioning
20 min AMRAP:
• 50 Wall Ball Shots 20/14#
• 50 MedBall Overhead Lunges 20/14#
• 40 Box Jumps 24/20”
• 40 Toes-to-bar
• 30 Chest-to-bar Pull-ups
• 30 Burpees over Bar
• 20 Power Clean 135/95#
• 20 Push Jerk 135/95#
• 10 Snatch 135/95#
• 10 Muscle Ups