Wednesday 9.4.19


Barbell Warmup: 5 each: Front Squats, Strict Press, Push Press, Push Jerk, Split Jerk .. then.. Power Snatch, Overhead Squat, Squat Snatch


You will have 5 minutes to gather your weights, then you have a STRICT 15 minutes to establish maxes for these 3 lifts. All lifts are taken from the ground. They must be done in this order, and cannot be revisited after moving to the next movement.

3 Rep Max Front Squat

2 Rep Max Jerk

1 Rep Max Squat Snatch

*Scale the Squat Snatch to Power Snatch or Clean if needed. You can also use this time for technique work instead of maxes!


For Time:

Option 1:

6 Rope Climbs

21 Thrusters 115/80

3 Rope Climbs

21 Thrusters 115/80

Option 2:

30 Pull-ups (sub ring rows)

21 Thrusters 95/65 (sub 65/45)

15 Pull-ups

21 Thrusters 95/65


200m Run

20 v-ups (sub sit-ups)

200m Run

20 v-ups