E3MOM

1 power snatch + hang snatch

C&J WOD

For time

12 Power Cleans (weight 1)
12 Front Squats
12 Push Jerks
Rest 3:00
9 Power Cleans (weight 2)
9 Front Squats
9 Push Jerks
Rest 3:00
6 Power Cleans (weight 3)
6 Front Squats
6 Push Jerks

RX
Weight 1: 84/61kg
Weight 2: 102/70kg
Weight 3: 111/75kg

Scaled
Weight 1: 55%
Weight 2: 70%
Weight 3: 85%
% of power clean 1RM

TC: 30min

8x 2 muscle snatch

RX
3 rounds for time:
21 bar-facing burpees
15 deadlifts (70/102 kg)
90 double-unders

INTERMEDIATE
3 rounds for time:
15 bar-facing burpees
12 deadlifts (70/102 kg)
75 double-unders

BEGINNER
3 rounds for time:
12 bar-facing burpees
9 deadlifts (25/34 kg)
60 double-unders

CLEAN & JERK

Warm up:
3 min Row
20sec easy
20sec moderate
20sec hard

Barbell warmup (10min)

Emom 6min @30-45% (C&J 1RM)
2 Power clean
2 Front squat
2 Push jerk

C&J complex 10min @ 50-65%
1 Hang Squat clean
1 Split Jerk

C&J single 20min @70%->
1 Clean & Jerk

Gymnastics

Warm up

2 rounds of

10 up&down/ burpees (second round)
10 around the world 10/15kg plate
10 ground to overhead
10 windmill
10 box step-ups
10m inch worm

Gymnastics for quality
10min
Handstand practice

Gymnastics WOD
EMOM 30min

6 Pistol squats
5 T2B
4 m handstand walk
3 C2B/pull-ups
2 Box jump over (no contact)
1 Muscle up / up&over / skin the cat

RX
8 rounds for time:
5 box jumps (61/76 cm)
3 power cleans (56/84 kg)

INTERMEDIATE
8 rounds for time:
5 box jumps (51/61 cm)
3 power cleans (43/61 kg)

BEGINNER
8 rounds for time:
5 tuck jumps
3 power cleans (25/34 kg)
SCORE:
TOTAL TIME

On a 10:00 clock:
1 power clean
1 hang power clean
– Build to a heavy set.

RX
AMRAP 9:
3 thrusters (50/75 kg)
3 ring muscle-ups
3 lateral burpees over the bar

INTERMEDIATE
AMRAP 9:
3 thrusters (34/52 kg)
1 ring muscle-up OR 3 chest-to-bar pull-ups
3 lateral burpees over the bar

BEGINNER
AMRAP 9:
3 thrusters (15/20 kg)
3 ring rows
3 lateral burpee bar step-overs

RX
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts (70/102 kg)
Handstand push-ups

INTERMEDIATE
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts (47/70 kg)
Pike push-ups

BEGINNER
8-7-6-5-4-3-2-1 reps for time:
Deadlifts (29/43 kg)
Hand-release push-ups