Take 20 Minutes to determine 20 rep max*
Warm up to a solid set of ten then load the bar for the set of 20. It should be a max effort so if you fail at 17 or have to go to 22 or 23 thats fine. If you do 20 and say, “That’s wasn’t so bad” you choose too light a weight and need to reload and do it again.
*This is a benchmark test same as a 1 rep max. Check your workout diary to compare past performance.
In 12 mins do:
Wall Ball, 20/14 lbs, 10/9 ft, 4 mins
then in the remaining time, AMRAP of:
7 Power Snatches, 125/85 lbs
9 Burpee Box Jump Overs, 24/20 in
Squat 5 x 8
Stay fairly light