20 minutes to establish a 1RM Snatch.


Run 800m x 3

Rest 1:1

2,2,2,1,1 Back Squats @ 100% – rest 2 minutes.

Notes: Percentage is based off of 3RM. Refer to 22nd May.


Every 90 seconds for 15 minutes (10 total rounds):

21 Double-Unders
7 Pullups
3 Ground to Overhead

Notes: The goal is to finish the effort having completed each round within the time limit, and to have done it with the heaviest possible weight on the bar. Do not use a weight so heavy that you will not be able to finish a round, but also do not underestimate. You may take weight off, but you MAY NOT add weight at any time. Score is the weight used for the final round.

15 minutes Split Jerk practice.


1a) 3XME UB Ring Dips – rest 30 sec.
1b) 3X15 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X5 Press in Split – rest 30 sec.
1d) 3X5 Good Mornings – medium/heavy, rest 30 sec.

7X1 3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.


Run 400m
40 HR Pushups
30(steps) Single Arm KB OH Walking Lunges 24/16Kg (15l/15r)
20 Power Cleans 50Kg/35Kg
30 HR Pushups
20(steps) Single Arm KB OH Walking Lunges 24/16Kg (15l/15r)
10 Power Cleans 50Kg/35Kg
Run 400m

For time.

EMOM for 7 minutes:

2 1 1/4 Front Squats @ 70%



3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pullups