Strength Front Squat 60%x5/705x4/80%x2x4
Power Snatch 60%x5/65%x4/75%x4/85%x2x4
Split Snatch 60%x5/70%x5/85%x3x5
15 minute AMRAP: 1 Rope Climb to 15 Feet 200 Meter Run/Farmer Carry with Dumbbells (35/25, each hand) 5 Hang Squat Cleans (115/75)
Masters RX 15 minute AMRAP: 1 Rope Climb to 15 Feet 200 Meter Run/Farmer Carry with Dumbbells (30/20, each hand) 5 Hang Squat Cleans (95/65)
Modified 15 minute AMRAP: 15 Ring Rows 200 Meter Run/Farmer Carry with Dumbbells (25/15, each hand) 5 Hang Squat Cleans (65/45)
Details: For 15 minutes, do as many rounds and reps as possible. Each round consists of 10 reps (rope climb = 1 rep, 200 meter run = 4 reps, consisting of 50 meter increments and hang squat cleans = 5 reps, for a total of 10 reps per round). For Modified, each set of 15 ring rows = 1 rep.
Scoring: Score will be total number of FULL reps completed. If you are in the middle of a rope climb or rep of hang squat clean, do not count it. If you have done only 7 ring rows, do not count the rep. If you are in the middle of a run, each FULL 50 meters counts for 1 rep, for a total of 4 reps for the run portion. Only count 1 rep for each full 50 meters run. Post total full reps completed. Please make sure to post your name with your result if your User ID does not contain your full name– this makes it easier to track. Thank you!