A1. Weighted pull up; 2-3 Heavy
A2. 10-20 CTB
rest 3 min x 3
+
10 min AMRAP
Squat cleans (135)
- EMOM 4 T2B

12 Minutes to work up to a Max Snatch
Rest 3 Minutes
12 Minutes to work up to a Max Clean and Jerk
Rest 3 Minutes
3 Snatch
6 Clean and Jerk
9 CTB
54 Double-Unders
AMRAP in 12 Minutes Rx = 135/105

Find your one rep max of muscle snatch

pistä infoon minkä korkuinen boxi ja jos lisäpainol

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean and Jerk from Blocks x 1 rep @ 80-85%
(set the blocks at knee height)

50 box jumps
50 jumping pull ups
50 kb swings 50lbs.
50 lunges steps
50 knees to elbows
50 push press
50 back extensions
50 wall ball
50 burpees
50 double unders

25:00

10 Hang Squat Cleans
10 Burpee Box Jump Overs
Alternating with a Partner
5 Rounds Each

Work up to a 10 rep max kettlebell swing.

3 rounds:
90s max effort wallball, 210s rest.

5 RFT of:
6 handstand push ups
12 pull ups
24 lunge steps w/ 35lb. DBs

12:03