Power Clean & Jerk for load: #1: 3 reps @ 50% #2: 2 reps @ 60% #3: 1 rep @ 70% #4: 3 reps @ 75% #5: 3 reps @ 75% #6: 3 reps @ 75%

Complete 21-15-9 reps for time of:Power clean (boys: 50kg; girls: 35kg)Push-upsDouble-unders

Front Squat for load: #1: 5 reps @ 50% #2: 3 reps @ 60% #3: 1 rep @ 70% #4: 10+ reps @ 75% of training 1RM

Complete 5 rounds for time of:12 Deadlifts 9 Hang power cleans6 Push jerks*Boys: 70kg; girls: 47kg

Romanian Deadlift for load: #1: 8 reps #2: 8 reps #3: 8 reps #4: 8 repsRKC plank hold 6 sets of 20 seconds

Deadlift for load: #1: 5 reps @ 50% #2: 3 reps @ 60% #3: 1 rep @ 70% #4: 10+ reps @ 75% of training 1RM

Bench Press for load: #1: 5 reps @ 50% #2: 3 reps @ 60% #3: 1 rep @ 70% #4: 10+ reps @ 75% of training 1RMKroc row 1 set of max reps / side

Complete as many rounds as possible in 22 minutes of:7 Dumbbell push press (boys: 50#; girls: 35#)7 Pull-ups10 V-ups7 Dumbbell muscle snaches / side (boys: 50#; girls: 35#)7 Burpees