1-1-1-1-1

every minute complete 2 snatches from the floor 3 sec pause below the knee
-use 60-70% of 1RM

3 rounds for quality

30 sec barbell front rack hold @ 90/60kg
20 Russian KB swings @32/24kg
15 wall ball shots

-rest as needed between the movements and rounds. Goal is to get perfect reps and this is NOT for time.

3 rds for quality

8 Deadlifts
8 Hang power cleans
8 push jerks

L1: 60/40kg
L2: 70/45kg

TC 10 min

Try to improve your barbell cycling and do big sets.

21-15-9
DB/KB snatch alternating
Burpee over DB/KB

-new open burpee standard, jump down and jump up.

Cap: 10 minutes

4 rounds for quality:

8-10 strict pull-up
60m Farmer carry @heavy

-rest as needed between the movements

Amrap 10

10 OHS 40/30kg
10 Pull-ups

Goal +3 rounds

L1: Kipping pull-up
L2: C2B

Upper body and midline

3 rds for max reps / time:
rest 90 sec after attempt

Strict pull-up
L-hang

Clean & jerk,

5 x 3 + 3

12 min amrap
6 squat clean 60/40 kg
9 shoulder to overhead 60/40 kg
12 toes to bar