Clean

A) In 4-6 Sets Build Max E3MOM:

• 3 Hang PC

B) Hang Squat Clean E2MOM Untill:

• Days Technical Max 1RM

C) Clean Pull

• 5x1 @100-110% *rest 3min between

Metcon

KB DT

5 Rounds For Time:

• 12 KB DL
• 9 KB Hang PC
• 6 KB STOH

2x16kg

Accessory

A) 3x Superset:

• 10/10 1-arm DB Bench Press (alternating arms)
• 10-15 Banded Face Pull *rest 2-3’min between rounds

B) 3x Superset:

• 10/10 KB Gorilla Row
• 15-20 Parallette Push Up *rest 2-3min between rounds

Alternate A1/A2

A1. 3 Sets, rest 2:00 before A2
6 Strict dip @ RPE 8
12 Strict press @ 68+% (RPE 8-9)
18+ Push-ups

A2. 3 Sets, rest 2:00 before A1
6 Pendlay row @ RPE 8
12 Strict pull-ups @ RPE 8
18+ Ring rows

500 m ski erg
30 kb swings
20 m sled push
10 burpee broad jumps
500 m rower

4 rounds

4 x 1+1

Muscle snatch 10x3

3-4 sets:
10 Standing Rotational MedBall Throws w/ Partner
5 KB Windmills L+R
1min Forearm Plank Hold

6 min E2MOM:
• 3-Position Snatch (upper thigh, below knee, floor)
Every 2 min for 6 min, perform one 3-position snatch (power or squat). Recommended weight: 50%, 60%, 70% of 1RM snatch.

3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 75/35#
1 min Rest
3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 95/55#
1 min Rest
3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 115/75#
1 min Rest
3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 135/95#
In 3 minutes, perform 20 box jump overs and then as many power snatches as possible. In 1 minute, take note of score, increase the weight on the barbell, and rest in any remaining time. Then, perform the next 3 min AMRAP. Score is total number of snatches completed. Goal: 80 (25/22/18/15).

2 Rounds for time

500m Row
15 Overhead squats @ 61/43kg (135/95lbs)
21 Toes To Rings
500m Row
15 Power clean and jerks @ 61/43kg (135/95lbs)
21 Chest-to-bar pull-ups

Time cap. 24:00

Overview. A long mixed piece. The workout alternates between midline / stability block (Run/OHS/GHD) and a power/gymnastics one (Run/PC&J/Pull-ups). Overall volume: 2000m rowing, TTR, 42 C2B, 30 OHS and 30 PC+J. Smart pacing on the runs and managing yours sets is the key.
Strategy. Hold a steady threshold pace on the rows (do not sprint the first one just to fade on the next one). You want to make a smooth transition to the barbell after each row. Take a breath and pick the barbell up for your set. Aim to keep the OHS unbroken if possible or no more than 2 sets (if the weight is heavier than what you could do for 15 unbroken reps, adjust the weight down). On the TTRs, we are looking for a steady rhythm for an unbroken set.
The 2nd part will be higher heart rate. Quick singles on the PC+J (drop, reset) are likely better than touch-and-go sets here to save the grip for the chest-to-bars. If you’re very confident, you can always mix sets and singles here. Break the chest-to-bars as needed to avoid getting stuck. If you had reasonable pacing on the rows on the 1st round, you should be able to hold close to same pace on the 2nd round.
Instructions.

Debrief. Take 2–3 minutes after the workout to reflect
– How did the different movements feed into/affect the other ones?
– Did you maintain a consistent pace on runs or did you slow down significantly in the 2nd round?
– How were your set breakdowns and rests between sets?
– How were you transitions between movements?
– Name two (2) things that went well and one (1) you’ll improve on next time.
Movement options.
Alternate rep schemes → reduce barbell reps to 12 / reduce GHD and/or C2B to 15 or 12
OHS/PC+J → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs)
Toes-to-rings → ab-mat sit-ups
Chest-to-bars → Regular pull-ups → Jumping pull-ups → Ring rows

Amrap6:
20 wb
10 burpee box jump over
20 sit up
10 wb russian twist
Max cal row
1:30 rest
Amrap6:
20 double kb deadlift
12m/12m mixed kb carry
20 leg raise over kb
12 double kb march
Max cal echo
1:30 rest
Amrap6:
4 rounds of cindy*
Max cal bike erg
1:30 rest
Amrap6:
20 plate gtoh
10 plate thruster
10/10 plate half turkish sit up
10 burpee over plate
Max cal ski