Muscle clean 3x3

1: Dual db front rack hold
2: 10-15 v-ups

1 × 10@60%
2 × 6@70%
3 × 4@80%

Go every 3:00

25 min to do amrap of:
2x cindy: 5 pullups, 10 pushups, 15 sir squats
15 power snatch w 40 kg

6 rounds and 13 air squats done

Front squat

Build to Heavy 2 (H2) @ RPE 9 (1 RIR)

Conditioning
20 min EMOM:
• 3 Chest-to-bar Pull-ups
• 3 Burpee Box Jump Overs 24/20”
• 3 Deadlifts BW
Every minute on the minute for 20 minutes, complete 3 CTB pull-ups (any style), 3 burpee BJO, and 3 deadlifts weighing BW (bodyweight); rest in the remaining time.

Power clean + Deep power clean + Clean

6 to 8 x 1+1+1 @ 65+%, Go every 90-seconds to 2-minutes

This is a clean where you catch the bar in three (3) different positions, each one deeper than the previous one.
1 – Catch in the power position, pause for a second, stand up to finish the rep
2 – Catch in a deep power position (hips just above the knee), pause for a second, stand up to finish the rep
3 – Regular clean

BTN Split jerk

7-10 x 1 @ 75+%, go every 1:00-1:30

In a 10 minute window
Complete 3 sets of Strict Handstand Push-Ups for max total reps.

Amrap 15

A. 400/500m row
B. 20-30 sit-ups + 10 goblet cyclist squat

3 min rest

A. 900/1000m bike
B. 20-30 DB clean&jerk + reverse burpee

3 min rest

500 m farmer/front rack/OH carry