A. Every 90 sec. for 6 min.:

1 Snatch pull

1 Power snatch

1 OHS

(Weights for males: 110/90/65 or 45 lbs. Weights for females: 75/65/50 or 35 lbs. Pick a weight and stick to it. Note your weight.)

 

B. Every 90 sec. for 6 min.:

1 Clean pull

1 Power clean

1 Front squat

(Weights for males: 130/110/90 or 65 lbs. Weights for females: 90/75/65 or 50 lbs. Pick a weight and stick to it. Note your weight.)

 

C. For time:

21 HSPU's

42 DU's

15 HSPU's

30 DU's

9 HSPU's

18 DU's

 

Scaled option:

21 Thrusters 1/2 BW

42 DU's (SU's)

15 Thrusters

30 DU's

9 Thrusters

18 DU's