4 rounds for time of:
10 snatches, 75/55
6 burpees over bar
Tips: Reduce the load and volume to keep this a sprint. The weight should be challenging but light enough to string reps together without dropping the bar. Reduce the number of burpees so that you can maintain a fast pace.
Back squat 5-5-5-5-5 reps
Tips: Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.
3 rounds for time of:
Run 400 meters
21 kettlebell swings 54/35
Tips: This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.
Complete as many rounds as possible in 10 minutes of:
10 deadlifts 225/155
20 GHD sit-ups
Tips: This AMRAP is heavy and includes a high volume on the GHD. Newer athletes should reduce the load on the deadlift and avoid the GHD. The deadlift should be heavy yet manageable.