Count all reps in these three rounds – rest one minute between rounds:
- In 10 minutes, Run 800m – with the remaining time perform max reps of wall balls (20/14lb)
- In 10 minutes, run 800m – with the remaining time perform max reps of KB Swings (24/16k)
- In 10 minutes run 800m – with the remaining time, perform max reps of G2O (135/95#)
Beginners option(s) – depending upon the athlete: shorter run, use a lighter wall ball, lighter KB, and a lighter weight on the barbell for G2O (or DB) snatch
Upgrade option: KB Cleans with 24/16k and G2o = Snatch
Beginners-Only Class: Strength – Hang power Snatch for skill/strength (20 minutes). Count all reps in these three rounds – rest one minute between rounds:
- In 5 minutes, run 400m – with the remaining time perform max reps of wall balls
- In 5 minutes, run 400m – with the remaining time perform max reps of KB Swings
- In 5 minutes, run 400m – with the remaining time perform max reps of G2O with light BB or DB
