6 rounds for time
12 back squat
8 good mornings
4 push press/push jerk
use BODYWEIGHT for all movements.

6 rounds for time
12 back squat
8 good mornings
4 push press/push jerk
use BODYWEIGHT for all movements.
Snatch 3/60, 3/70, 2/80, 2/85, 2×1/90, 3×1/85
Clean and Jerk 3/60, 3/70, 2/80, 2/85, 2×1/90, 3×1/85
Snatch Balance 6×1/X
Front Squat 2/70, 2/80, 2/85, 2×2/90
Power Snatch + Hang Snatch 5(2+1)/70-85
Power Clean + Hang Clean 5(2+1)/70-85%
Back Squat 3/70, 2×3/80, 2×3/85
AMRAP 15 mins
row 200 m
6 handstand pushups
12 box jumps 24″
Weightlifting
Deadlift 6×3/X with 75 sec. rest between sets
Conditioning
“Nelen”
3 Rounds for time
400 m run
15 overhead squats 135#
12 pullups
Snatch 3/60, 3/70, 2×2/80, 3×2/85
Clean and Jerk 3+1/60, 3+1/70, 2(2+1)/80, 3(2+1)/85
Snatch Pull 5×2/100
Front Squat 3/70, 2×3/80, 2×3/85
Snatch 2/60, 2/70, 1/80, 1/85, 1/90, 1/93, 3×1/AHAP
Clean and Jerk 2+1/60, 2+1/70, 1/80, 1/85, 1/90, 1/93, 3(1+1)/AHAP
Push Press 4×3/X
Back Squat 2/70, 2/80, 2/85, 1/90, 3×1/95
Conditioning
Hang Clean 5×2/X
Reverse Barbell Lunges 5x5ea. leg/X
AMRAP 20 minutes
30 double unders
20 kettlebell swings 24kg
Weightlifting
Snatch 2/60, 2/70, 2/80, 2×1/85, 2×1/90
Clean and Jerk 2+1/60, 2+1/70, 2+1/80, 3(1+1)/85, 3(1+1)/90
Snatch Jerks 5×2/X
Snatch Pull from knees 5×2/90
Front Squat 3/70, 3/80, 2×2/85, 2×2/90
Strength/Power/Skill
Hang Snatch 5×2/X
Bent Over Row 5×5/X
Conditioning
1 min AMAP 315# deadlift
1 min AMAP pushups
1 min rest
repeat 5 times. Final score is total reps completed.