For Load

Work As Heavy As Possible. The goal is to complete the recommended workout as heavily as possible (AHAP). Depending on the instructions for the workout, an athlete may either be allowed to pick up a single weight for the workout or may work up to a heavy weight during the workout.

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AMRAP in 14 minutes

From 0:00-8:00, AMRAP of:
8 Dumbbell Power Cleans (2x50/35 lb)
8 Strict Handstand Push-Ups
8 Dumbbell Front Squats (2x50/35 lb)

Then from 8:00-14:00, establish:
1 rep max Snatch

For Load

1 rep max Strict Press
1 rep max Weighted Pull-Up

For Load

1 rep max Close Grip Bench Press

Four EMOMs For As Long As Possible

Snatch Ladder
Clean-and-Jerk Ladder
Clean Ladder
Deadlift Ladder

Start with 95/65 lb on the barbell. Add 10/5 lb after each successful lift. After a failed attempt, start the next movement with the same weight you ended the previous one.

For Load

1 rep max Snatch

Rest 10 minutes

Then, for Time:
25 Snatches (77% of 1RM)

Sum of the Best of Each Lift

Clean
Bench Press
Overhead Squat

With a Running Clock in 14 minutes

From 0:00-7:00, AMRAP of:
7 Overhead Squats (95/65 lb)
7 Pull-Ups
14 Double-Unders

Then from 7:00-14:00, establish:
1 rep max Clean-and-Jerk

For Time

30 Power Snatches (80% BW)

Then,
1 rep max Snatch

For Max Total Weight in 30 minutes

1 Deadlift
1 Bench Press
1 Power Clean

AMRAP in 12 minutes

2 Barbell Complexes (135/95 lb)*
8 Chest-to-Bar Pull-Ups
24 Double-Unders

From 12:01-17:00, establish:
1 rep max Snatch

*1 barbell complex comprises of:
1 Power Clean
1 Hang Squat Clean
1 Thruster
1 Push Jerk