Cash in: 2×400 on 3:00 minutes

Cash out: 3×10 GHD Sit ups

Basic

Every minute, on the minute, for 21 minutes:

• Minute 1 – Bulgarian Goat Bag Swings x 8 reps @ 2011
• Minute 2 – Supine Leg Curl with Med Ball x 8 reps
• Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111

Complete as many reps as possible in 12 minutes of:

• 1 Russian Kettlebell Swing
• 1 Dumbbell Push Press
• 2 Russian Kettlebell Swings
• 2 Dumbbell Push Presses
• 3 Russian Kettlebell Swings
• 3 Dumbbell Push Presses
• …and so on, ascending the ladder.

Performance

Every 2 minutes, for 20 minutes (10 sets):

• Snatch x 1.1 (rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

For time:

• 5 Power Snatches (155/105 lbs)
• 10 Box Jump-Overs (24″/20″)
• 10 Power Snatches (145/100 lbs)
• 20 Box Jump-Overs (24″/20″)
• 15 Power Snatches (135/95 lbs)
• 30 Box Jump-Overs (24″/20″)

Athletes may only use one barbell, and must switch out their own weights.