Choose One:

7 Rounds
30 Double Unders
7 Thrusters  75#/55#
6 Pull Ups
200m Run
Post time.

” Nine In Ten ”

With a 10 minute time limit, complete the following nine movements with as heavy a load as possible.
1. Deadlift
2. Clean and Jerk
3. Snatch
4. Back Squat
5. Push Jerk
6. Front Squat
7. Press
8. Thruster
9. Overhead Squat
Post loads for each and total.
Coaching Tips:  Scale load and movements to match your current fitness level.  You will have one bar and one rack in which to use to perform these movements.  The only exception will be determined by the size of the class, in which case, a rack may be shared.  There will have to be a strategy applied to what loads to attempt for each lifts, as well as how to place plates on the bar, as you will have to change out the plates yourself.  You can have multiple attempts at each lift, but you need to be aware of the time limit at all times.  So, choose your loads carefully and with much thought.  Most of the hour will be spent warming up for this workout.  The deadlift, back squat, snatch, front squat and overhead squat will probably require the most amount of time warming up.

3 Rounds
750m Row
15 Single Arm Russian KB Swing Right Arm  53#/35#
30 Goblet Squats
15 Single Arm Russian KB Swings Left Arm
Post time.