7 Deadlift (70/50kg)
6 Hang Power Clean
4 Jerk

Double Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

TC 20

Rules:
You must complete each set consecutively before moving onto the next
Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.
2. You will start over on the set you were attempting if you do not get the desired number consecutively.
Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.
3. You must break in between sets
Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.
4.There is not modifying!!!!
We are doing double unders today….NO SINGLES can be substituted or counted..so practice!

1) Monostructural
2) Rounds 1-5: 5 Devils Press,
Rounds 6-10 5+5 DB Snatch
3) Rest

21-15-12-9
Power clean 60/40kg
T2B
Burpee box jump

Time Cap 12 Mins

3x5 Pause Snatch Grip Deadlift, 5 sec pause at knee height on the way up. Rest as needed between sets and use straps if needed. Keep a tight back!

RPE 4

Record loads and other thoughts for this complex.

4-5 rounds
Power snatches x 2-4 reps @ 50-70% of 1 rm snatch
Bar over burpees x 4-8reps
Pull ups / c2b / ring row x 8-12 reps
rest 1,5-2,5 min after each round

With a partner, for time

4 x 500 m row in turns.

Other partner rows while other partner rests. Both row 4 rounds, together 8 rounds of 500 m.

Row 600m/500m + 2 Rounds of Cindy

High hang snatch
2-2-2-2-2-2 use 20 minutes for this one
-start from ~70 % and build up, not more than 90%