EMOMx15
Min 1: 1 rep @ 30# under PR
Min 2: 1 rep @ 25# under PR
Min 3: 1 rep @ 20# under PR
Min 4: 1 rep @ 15# under PR
Min 5: 1 rep @ 10# under PR
Repeat 3x

1. Snatch
   EMOMx15
   Min 1: 1 rep @ 30# under PR
   Min 2: 1 rep @ 25# under PR
   Min 3: 1 rep @ 20# under PR
   Min 4: 1 rep @ 15# under PR
   Min 5: 1 rep @ 10# under PR
   Repeat 3x

2. For time:
   20 Thrusters
   20 Hang Power Clean
   20 Push Press
   20 OHS
   20 Front Squat
   *Every minute, on the minute complete 5 Burpees.
   Guys: 95#
   Girls: 65#

Cleanmei

Work up to a 2 Rep Max for the Bench Press

1. “Helen”
   3 RFT:
   400m Run
   21 KBS, 1.5 pood/1 pood
   12 Pull ups

2. Squats
   5×7 Back Squats Across

3. Bench Press
   2RM

4. 5 RFT:
   12 Bench Press, bodyweight/70% of bodyweight
   10 Strict C2B Pull ups

Snatch: 5x1

3 rounds for time:

Run 400m
20m Walking lunges (front rack) (50/35kg)
Run 400m
15 x Shoulder to overhead (50/35kg)
Run 400m
10 x Snatch (50/35kg)
Run 400m
5 x Thruster (50/35kg)

21-15-9
snatch
box over jump
pull ups

Rx 40/25kg
60/50cm

12min EMOM 1 x snatch + 2 x hang snatch.

Power Cleans
EMOMx7: 3 TnG Power Cleans, start at 60# under your 1RM and add 5# each minute