For time:
50–40–30–20–10
Double-Under (Sc. SU x2)
Sit-up

*time cap 12:00

For Time:
21-15-9
Thruster
Pull-up

RPE 5, maximum effort! Target: sub 6min. Time Cap 10min.

Rxd 42,5/30kg
SC 30/20kg + Jumping Pull-ups

For Time:
30 Clean & Jerk
Rx 60/42,5

For time

30 Snatch 60/42,5 kg

Scaled

30 Hang snatch

Target: sub 5 min. Time cap 6 min.

• the load should feel moderate, not maximal
• sprint -style workout
• load suggestion ~50% of 1rm
• power snatches recommended

AMRAP20:
5 Pull-ups
10 Push-ups
15 Air squats

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

20 squats
15 tuck jumps
10 press ups
5 burpees

10 minutes AMRAP

5 pull ups
10 burpees
20 press ups
30 squats
40 shoulder press (power bag)
50 sit ups
40 shoulder press
30 squats
20 press ups
10 burpees
5 pull ups

For time

7 squats
7 burpees
7 jumping jacks
7 press ups
7 sit ups
7 pull ups
7 box jumps

7 rounds for time

exercises are half body weight

12 deadlifts
9 power cleans
6 push jerks

five rounds for time