A. 5 sets
1 Power Snatch + 2 Snatch Balance + 1 Hang Squat Snatch
Additional Option
1 Power Snatch + 1 OHS + 1 Hang Power Snatch + 1 OHS
B. For Time
21-15-9-6 UB DL 225/155
30s L-Sit
100m Weighted Run
A. For Time
Run 1mile
*Compare to 4.11.18
B1. Press 5×1.1.1
B2. Wgt/Strict Pull Ups 5×5
C. Band Pull Aparts 4×30
With a 12 min clock
18.2 – For Time
1-2-3-4-5-6-7-8-9-10
Dumbbell Squats 50/35
BF Burpees
—–
then in remaining time
—–
18.2a
1RM Clean
A. Open Workout 18.1
AMRAP 20
8 TTB
10 DB Hang Clean & Jerk 50/35
14/12 Cal Row
B. Wgt/Strict Ring Dips 5×5 w/10s hold Rings to Support on final rep
A. Every 75s for 16 sets
1 Halting Clean & Jerk (2s pause at knee)
*Score is # of successful lifts, 1 attempt each minute goal is 16/16
** Squat Clean
B. 7 RFT 12min timecap
7 Box Jump Overs 30/24
7 STOH
7 CTB Pull Ups
A. Front Squat 5×5 w/ 5s pause on 1st Rep
B. For Time
20/15 Cal Ski
21 OH Lunges 95/65
20/15 Cal AB
15 OH Lunges 95/65
20/15 Cal Row
9 OH Lunges
