WORKOUT FOR TIME 21-15-9 Power Snatch (95/65)|(65/45) Pull-Ups (Score is Time)

STRENGTH DEADLIFT 1×6 @ 70% of 2RM (Light-Moderate) 1×4 @ 75% 1×2 @ 80% *Deload Week Prior to Retest of 2RM Next Week — Move Well! (Score is Weight) WORKOUT 3 ROUNDS FOR TIME 1000/800m Row 10 Front Rack Lunges (115/75)|(75/55) 20 Sumo DL High Pull 10 Front Rack Lunges (Score is Time)

STRENGTH BACK SQUAT 1×2 @ 80% (Moderate) of 2RM 1×2 @ 85-90% (Mod-Heavy) 1×2+ @ 95% (Heavy)* *As many reps as possible w/o failure…no more than 4-6. (Score is Weight) WORKOUT EMOM x 12 MINUTES 2 Hang Squat Cleans (155/105)|(115/75) 2 Push Jerks 2 Front Squats *Complex must be completed without dropping the barbell. Rest…

STRENGTH STRICT PRESS 1×2 @ 80% (Moderate) of 2RM 1×2 @ 85-90% (Mod-Heavy) 1×2+ @ 95% (Heavy)* *As many reps as possible w/o failure…no more than 4-6. (Score is Weight) WORKOUT FOR TIME 75 DB Renegade Rows (50/35)|(35/20)* *Every time you break (hands off DB or resting in the bottom of the push-up), perform 15…

BENCHMARK WORKOUT "HELEN" 3 ROUNDS FOR TIME 400m Run 21 KB Swings (53/35)|(35/26) 12 Pull-ups

STRENGTH DEADLIFT 1×2 @ 80% (Moderate) of 2RM 1×2 @ 85-90% (Mod-Heavy) 1×2+ @ 95% (Heavy)* *As many reps as possible w/o failure…no more than 4-6. (Score is Weight) WORKOUT 5 ROUNDS FOR TIME 12 Back Rack Lunges (115/75)|(75/55) 9 Thrusters (Front or Back) 6 Burpees Over Bar (Score is Time)

SKILL EMOM x 10 MINUTES Min 1 – :45 DB Overhead Hold, Handstand Hold, or Handstand Walk Practice* Min 2 – :45 EZ Pace Row *Athlete Choice for practicing overhead strength and stability (No Measure) WORKOUT AMRAP x 16 MINUTES 300/200m Row 10 Handstand Push-Up 20 Alt. DB Snatch (50/35)|(35/25) 20 Wall Balls (20/10) (Score…

SKILL EMOM x 10 MINUTES Min 1 – 1-3 Kip Swings + 1-3 Pull-Ups + 1-3 Chest to Bar Pull-Ups Min 2 – :45 EZ Bike (Nasal Breathing Only) (No Measure) WORKOUT 2 SETS ON A 10:00 RUNNING CLOCK… 5:00 of "CINDY"* 5:00 Max Cal Bike -Rest 2:00 b/t Sets- *"CINDY" is… AMRAP of 5…

STRENGTH BACK SQUAT 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy)* As many reps as possible w/o failure…no more than 8-10. (Score is Weight) BENCHMARK WORKOUT "CALIFORNIA LOVE" FOR TIME 30 Squat Clean & Jerk* (155/105)|(115/75) *Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends…

WORKOUT FOR TIME 800m Run Immediately into… 4 ROUNDS 15 KB Swings (70/53)|(53/35) 50 Double Unders