2 hang power cleans + 1 split jerk, 5x1, 2:00 rest
Snatch pull clusters, 3x1.1.1 @1RM snatch, :10 between singles, 2:00 between sets
+
For 10:00
Evens- 100m run
Odds- 1-3 muscle ups OR 2 wall walks
1 power clean + 1 hang power clean + 1 split jerk, 5x1, 2:00 rest between sets
Front rack lunges, 3x10-12, 2:00 rest
+
10:00 @ 90%
200m run
12 KB swings
10 burpees
2 wall walks
Front squat, 4x3, 2:00 rest
+
EMOM for 12:00
1st min- 1-2 muscle ups or 5 pull ups
2nd min- 8 alternating pistol squats
3rd min- 10 box jumps
+
Not for time:
Accumulate 10 alternating moderate TGU
Power snatch clusters, 4x1.1, :10 rest between singles, 2:00 rest between sets
B1. Clean- grip deadlift, 3x6-8 @60% of 1RM, :60 rest
B2. Handstand push ups, 3x3-5 OR :20 handstand hold, :60 rest
+
3 rounds for time:
6 hang power cleans (65/95)
6 shoulder to overhead
200m run
A. Back squat, 4x4 @21x1, 2:00 rest between sets
B1. 1-arm DB overhead press, 3x4-6/arm, :60 rest
B2. Strict pull ups, 3x6-8 @21x1, :60 rest
+
AMRAP in 6:00
35 double unders
10 alternating DB snatches
12 HR push ups