Fitness:

A.) Make up lift (You know the drill)

B.) 2 min AMRAP’s with 2 min rest in between

1.) 250 m row

10 reps 1 KB thruster

Max rep pull-ups

2.) 2 rounds of Cindy

Max rep KB swing

3.) 20 burpees

Max rep goblet squat

4.) 50 air squats

Max rep 1 KB push press

5.) 40 sit-ups

Max rep DB snatch( Or KB snatch if you are proficient)

Performance:

A.) Make up lift

B.) 2 min AMRAP’s with 2 min rest in between

1.) 250 m row

10 thruster (95/65)

Max rep pull-ups

2.) 2 rounds of Cindy

Max rep CJ (95/65)

3.) 20 burpees

Max rep OHS (95/65)

4.) 50 air squats

Max rep jerks (95/65)

5.) 25 T2B

Max rep hang power snatch (95/65)

Competitor:

A.) Make up lift

B.) 2 min AMRAP’s with 2 min rest in between

1.) 250 m row

10 thruster (135/95/)

Max rep pull-ups

2.) 2 rounds of Cindy

Max rep CJ (135/95/)

3.) 20 burpees

Max rep OHS (135/95/)

4.) 50 air squats

Max rep jerks (135/95)

5.) 25 T2B

Max rep hang power snatch (135/95)

C.) Continue after Part B (move to strength room)

6.) 400 m run

Max rep hang power clean (135/95)

7.) 15 front squats

Max rep muscle ups

8.) 12 squat cleans

Max rep HSPU

9.) 50 box jumps (24/20)

Max rep DL (135/95)

10.) Max rep squat snatch (135/95)