3 x5 clean pull

5 sets:
3 squat clean + 3 STOH

A1. 2:00 AMRAP
3 – 6 – 9 – etc.
Power snatches @ 42,5/30
Toes-to-bars

A2. 2:00 AMRAP
35 Double-unders
9 Thrusters @ 42,5/30

A3. 2:00 AMRAP
4 Shuttle runs
8 Burpee pull-ups

Rest 2:00 between intervals

Flow. A1 – A2 – A3 – A1 – A2 – A3

Feel. These are intended as fast, hard intervals that are still sustainable for the 2 minutes and can be repeated with 2 minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
These short intervals simulate couplet combinations that have shown up in the CFG open. With only 2-minutes of work, aim to keep all work unbroken as much as possible for as long as possible on A1 and A2, and a hard, fast pace on the shuttle runs and burpee pull-ups in A3.
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.

3 x 3 @ 65-75%, E1:00-1:30
2 x 6 @ 60-70%, E1:30-2:00
1 x 12 @ 55-65%

EMOM until failure

1) Calorie Row*
2) 10 Bar-facing burpees (+1)**

• Pick a # of calories to hold for the whole EMOM (e.g. 15 cals/minute), you should not fail on the row minute ** Add 1 burpee each round (10-11-12-etc). You can also start at a lower number (e.g. 8-9-10-etc)

Your score is lowest calorie row + highest rep burpees (e.g. 15 + 19 = 34)

Partner Workout
For time :

Partner A : 60/45 cal row
Partner B : 12-9-6
Dumbell squat @2x15/10kg
Double Dumbell hang clean

Switch when both partners are done!
2 rounds each person!

3 mins rest

Partner A : 60/45 cal row
Partner B : 12-9-6
Alt Dumbell Snatch @15/10kg
Single arm dumbell thruster

Switch when both partners are done!
2 rounds each person!

Total timecap : 35 mins

Deadlift

3 x 3
3 x 2
2 x 1

Build In Heavy

Go Every 3:00

Snatch + low hang snatch*

8 x 1+1 @ 70-85%, go every 1:30

Snatch pull + low hang* snatch pull + low hang snatch

5 x 1+1+1 @ 50%1RM snatch, EMOM

Low hang = below the knee

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top