Olympic Lifting

-Every 2 minutes for 12 minutes: 1 Power Snatch + 3 OHS

-Hang Squat Clean: 3-3-2-2-1-1-1

Endurance

17 MIN AMRAP (OUTSIDE)

100M SA Farmers Carry, 70/53

12 KB Swings

Run Ladder: 200m run, 300m run, 400m Run, …..

17 MIN AMRAP (INSIDE)

Spinning Cindy Ladder: 1 round of cindy = 5 pullups/10 pushups/15 squats

Complete 1 Round of Cindy + 15/12 cal bike, then complete 2 rounds of Cindy followed by 15/12 Bike, then complete 3 Rounds of Cindy followed by 15/12 cal bike. Continue this pattern until time runs out.