Workout of the Day

For time

9-7-5
Thruster @ 185/125 lbs
Burpee Box Jump Get overs, 40/36”

2:30 AMRAP:

9/arm Dumbbell Hang Clean and Jerk, 50/35 lbs
6 Bar Muscle-ups
Max Cal Row with the remaining time
–rest 1:30–
X 3 sets

4 rounds

400m Run
150m Farmers Carry 70/50 lbs
20 Feet elevated Ring Row

6x 2:30 Min AMRAP
–rest 1:30–
Odd Sets: 24/18 Calorie Bike Erg + Max effort Wall Walks
*Take away 2/1 calorie each time

Even Sets:: 24/18 Calorie Row + Max Burpees over Rower with the remaining time
**Take away 2/1 calorie each time

For Quality:

5 Power Snatch + 5 Squat Snatch
–rest 2:00–
4 Power Snatch + 4 Squat Snatch
–rest :90–
3 Power Snatch + 3 Squat Snatch
–rest 1:00–
2 Power Snatch + 2 Squat Snatch
–rest :30–
1 Power Snatch + 1 Squat Snatch

Load: @70% of your 1RM Snatc