3 rounds for time of:
800-m run
30 alternating DB hang power clean + push jerk (15/22.5 kg)

Goal & Intensity:
-Today we build aerobic endurance and upper-body strength by combining running with a dumbbell clean & jerk complex.
-The aim is to keep a steady pace that lasts across all three rounds.
-A long, breathless workout where the run pushes the heart rate high and the dumbbells add fatigue to the arms and shoulders.
-The work should feel continuous, no stopping.
-Choose dumbbells that allow at least 10 reps unbroken – that’s your sweet spot.
RPE: 9 – strong but controlled effort, with the last round feeling truly challenging.
Why: This workout develops both cardiovascular capacity and shoulder/core endurance. It reflects the essence of CrossFit: blending strength and conditioning in one session.

6-8 x Hang snatch (1+2)

• above knee + below knee

All out row
4-6 x 20sec row/ assault bike for calories
- rest as needed between efforts

3 x 2 one and a quarter front squat

• leave two reps in the tank
• rest 3 min btw sets

E2MOM
8 x 3 OHS
- leave two reps in the tank

6-8 x 2-position snatch
- above knee + below knee

5 x 3-5 ohs
- 1sec hold at the bottom
- leave one rep in the tank
- rest 3 min btw sets

3 rounds
10-20 dumbbell bench press
10-20 barbell row/ ring row/ inverted ring row
- three second eccentric phase

• rest 2-3min between rounds

AMRAP 16

30 Air Squat
10 Handstand Push Ups
5 Pull Ups

SLDL w/ Kettlebell or Dumbbells

4 x 10

Rest 1:30 Between Sets.