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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For Time

Lift 20,000/14,000 lb (cumulative)

Pick one weight. Use any lift(s).

For Load

1 rep max Squat Clean

Rest 10 minutes

Then, AMRAP in 8 minutes of:
Cleans (90% of 1RM)

For Load

1 Snatch Grip Deadlift
1 Hang Power Snatch
1 Overhead Squat
1 Behind the Neck Push Jerk
1 Overhead Squat

Perform the barbell complex without putting barbell down.

Time Cap: 10 minutes

For Load

1 rep max Power Clean

With a Running Clock in 35 minutes

First, AMRAP in 30 minutes (with a Partner)
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100 meter Sprint

Partners alternate rounds

Then, 5 minutes to find a 1-rep-max Partner Deadlift

AMRAP (with a Partner) in 42 minutes

From 0:00-10:00, establish:
1 rep max Snatch

2 minute Rest

From 12:00-42:00, AMRAP of:
30 Bar Over Burpees
9 Clean-and-Jerks (135/95 lb)
19 Chest-to-Bar Pull-Ups
88 Air Squats

15-12-9 Reps for Load

Clean-and-Jerks (unbroken)

Rest as needed between sets

3 Rounds for Time

1 Barbell Complex*
10 second L-Sit
2 Barbell Complexes*
20 second L-Sit
3 Barbell Complexes*
30 second L-Sit

*1 Barbell Complex consists of: 1 Snatch Deadlift + 1 Hang Snatch + 1 Overhead Squat + 1 Snatch Push Press

Round 1: 135/85 lb
Round 2: 155/105 lb
Round 3: 185/125 lb

4 Rounds for Time

20 Jerks (47/34 kg)
20 Air Squats
20 Hang Cleans (47/34 kg)
20 Inverted Burpees
20 Ring Dips
20 Overhead Barbell Lunges (47/34 kg)

Rest 4 minutes

Then, establish in 4 minutes:
1 rep max Snatch

Wear a Safety Mask through the workout.

With a Running Clock in 13 minutes

From 0:00-10:00, AMRAP of: 
20 Alternating Pistols
10 Power Cleans (135/95 lb)

Then from 10:00-13:00, establish:
1 rep max Power Clean