Clean + Jerk - Max For the Day

Rest

For Time:

- 20 Burpee

Row 1000m

- 30 Burpee

Row 750m

- 40 Burpee

Row 500m

- 50 Burpee

Row 250m

Skill - Power Snatch 3 x 3

         - Power Clean 3 x 3

Strength - OHS 10 x 3 @ 80% (Push for reps 7 - 10)

Rest

For Time:

3 Rounds

- 15 Dumbell Split clean @ 20/15Kg

- 30 Push Press

- 45 Squat

General Strength - Bench Press 3 x 3

                                  - Bent Over Row 10 x 3

Rest

For Time:

4 Rounds

- 7 Dumbell Complexes @ 20/15Kg

- 20 Swings

Skill - Clean + Jerk 3 x 3 @ 80%

          - Snatch Balance 3 x 3 @ 80%

Strength - Back Squat 3 x 4 @ 80%

Rest

Do the following for time. You must complete each "individual" portion before moving onto the next.

3 Rounds:

- 21 Push Ups

- 21 Sit Ups

- 21 Pull Ups

2 Rounds:

- 15 OHS @ 60/40

- 15 Power Clean @ 60/40Kg

1 Round:

- Run 400m