A: Double hang power snatch+low hang squat snatch
B:Power clean+ squat clean + power jerk+split jerk
C: Clean pull @75 of max clean pull 4x4

Plate Figure 8s: 2 x 10 each. Rest 60s
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

For time :

30 Wallball
30 Push Ups
30 Box Step Overs
30 Deadlift 50/35kg

TC 9

RDL

5 x ( 6 - 8 )

Send Off 3:00

Back squat 5 RM, then 3x3 @ same weight

Hang squat clean 2 RM

20 Cal row
5+5 Single arm KB press
15 Cal row
10 Goblet squats (slow
tempo!)
10 Cal row
10 Burpees over rower

2x10 Down dog to cobra

From Time (cap time 30 min) :
100 DU
50 Cal Bike Erg
5 Squat Clean
80 DU
40 Cal Bike Erg
4 Squat Clean
60 DU
30 Cal Bike Erg
3 Squat Clean
40 DU
20 Cal Bike Erg
2 Squat Clean
20 DU
10 Cal Bike Erg
1 Squat Clean

Barbell : 102,5 / 70 kg

For Time:
500m Row
30 T2B
15 Clean & Jerks
500m Row
20 T2B
10 Clean & Jerks
500m Row
10 T2B
5 Clean & Jerks
500m Row

61 / 43 kg