WOD: E75s x12 - EASY E90s X10:
a) 3 chin ups (weighted, bodyweight, assisted)
b) 3 ring dips (weighted, bodyweight, assisted)

RIR 0-1 for all sets.

AMRAP 15

50 Double Unders
6 alt. DB squat Snatch
10 TTB
6 alt. DB squat Snatch
@25/17.5kg

6x every 2 min @77.5% of 1rm
2 power clean + 2 hang clean

500m ski
2 round of 5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
sots press
high hang snatch
snatch

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6x every 2 min @77.5% of 1rm

2 Block Snatch high pull + 2 block snatch

5RFT:
5 power clean (70/50)
25 DU

TC: 7min

Chest to bar
6, 5, 4, 3, 2
- this is strict c 2 b
- if using bands make sure to be progressive
- rest as needed b/w sets (2min or so is good)

3 rnds
1 min of row
12 alt. step back lung (gobbled 20kg)
20s. wall facing HS hold
3 dept jumps
5 jerk balance

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Jerk
Spend 7-10 min finding
Heavy 7r
Spend 7 min finding
Heavy 5r
Spend 7 min finding
Heavy 4r

5 RFT

12 Deadlift
9 Hang Power Clean
6 Push Jerks

70/47,5kg

TC 12

• The traditional way to break up D.T is to do 11 deads, rest, 1 dead into 8 hang power cleans, rest then do 1 hang power clean into 6 unbroken push jerks.

• Often times, athletes will find themselves needing to break up the push jerks into 2 sets. This typically not due to to the push jerks being too heavy, but instead because the hang power cleans have tired them out.

• If needed let's stick to the deadlift strategy of doing 2 sets ( 11 - 1 ), then break the hang power cleans into three sets ( 5-3-1 ) to be able to hold onto the push jerks.

• Let's keep the focus on holding onto the push jerks for all 6 reps each round. If we needed to break something, have a it be the hang power cleans or the dead first.

For time:

30 RMU ( BMU )

CAP 10

3 rounds for quality of:
10 Close Grip Bench Press, pick load
10 Strict Ring Dips
10 Ring Push-ups