7 Sets
1 Paused Snatch (3 count pause at knee) + 1 Paused Hang Snatch (3 count pause at knee) + 1 Snatch Balance + 1 OHS
*Rest :90 sec, work to a near max for the day

*This is one continuous complex. Begin with a paused Snatch from the floor, then bring the bar back to the hip before lowering in to the paused hang Snatch. After completing the hang Snatch, lower the bar onto your back to complete the Snatch balance. I.E. the bar should not be dropped at any point during the complex


5-Min Max Effort Row / Run

Rest 2-Min

Thrusters @ 95 lb / 65 lb
(5-Min Cap)

Rest 2-Min

5-Min Max Effort Wall Balls @ 20 lb – 10 ft / 14 lb – 9 ft

*The goal is a biggest possible UB set. If you can go 5:00 straight – do it.

Thrusters @ 115 lb / 95 lb
Chest to Bar Pull Up