Sumo DL 1 rm

With a running clock…
A. In 10 minutes complete a 1.6km run/row + max reps of Clean and Jerks, (60/42.5)
Rest 3 minutes
B. In 7 minutes complete a 800m run/row + max reps of Power Snatches, (50/35)
Rest 3 minutes
C. In 4 minutes complete a 400m run/row + max reps of Thrusters, (42.5/30)

Complete as many rounds as possible in 10 minutes of:

• 20 box jumps, 24-inch box
• 10 handstand push-ups

4X10 Tempo Strict TTB (3 counts down after touching bar) – rest 90 sec.

4X12 Strict HSPU AFAP – rest 90 sec.

EMOM for 10:00-

1 Hang Clean (from mid-thigh) + 2 Jerks

*Begin between 50-60% of max Clean & Jerk, and work to a heavy (non-maximal) complex.

1 x ropeclimb
100m sprintti

5 Rounds
20 CTB pull-ups
20 Shoulder to OH 115/75lbs

Focus: Power Snatch

 3x3 @ 75%

 2x2 @ 80%

 1RM try if possible

 

Metcon: 10 min AMRAP

 30 Double Unders

 15 Hang Snatches (Rx 75/55) or (Rx+ 115/75)

 

Score: 1RM/ Rounds + Reps

4 rounds, each for time of:
1,000-meter row
Rest as needed between efforts.

15-12-9-6:
Power Clean
TTB
Push Jerk
BJ