1) 3 Power Clean
2) 10-15 Box Jump

In 12 minutes:
3 Hang Power Snatch

Start at empty bar and work up to heaviest triple for the day with good form.

Advanced:
3 Power Snatch
8 sets of 3 at 70% of 1RM EMOM

20 Intervals (10 of Each)

Row 80 Sec & Rest/Transition 10 Sec
Skill/ Mobility 80 Sec & Rest/Transition 10 Sec

Alternate between the two, mix of the skill and mobility. Focus on weakness with skill work & mobility.

Examples of Skills;
Handstand, handstand push up, handstand walk.
Muscle up & progressions of it.
Kipping pull ups, butterfly pull up.
T2B
DU'S

3 Min Row for Cal
1 Min Rest
3 Min Burpees
1 Min Rest
3 Min Shuttle Run 10m
1 Min Rest
3 Min T2B

Each 3 mins is an AMRAP, work in groups, rotate to next station after 3 mins and 1 min rest between. Record Cals rowed, Burpees, distance m and reps. Scale T2B with knee raises.

4 Rounds for Quality
10 x Hollow Rocks
5 x V-Sit
15m Caterpillar 🐛

EMOTM for 20min:
1x Clean & Jerk
work around 75-85% of 1RM.

7 min AMRAP:

• 4 hang power cleans (2/3 1RM HPC)
• 10 toes to bars
• 12 overhead walking lunges (45/25 lbs plate)

For quality: Overhead squat 2x8 (2 second pause at the bottom)

Clean and Jerk emom
10 Mins
5 reps 60/40kg

Must be linked

10-8-6-4-2
Non alternating reverse lunge steps (2x KB/DB front rack /side V2
Strict t2b
Strict press (from the floor) V2

-Rest as needed between the movements but try to complete it as fast as possible which can be done with good quality.