90 Seconds on : 30 off (10 intervals)

A. 10 Snatches 40/30kg
5 Bar MU (10 C2B/pull up/ jumping)
Max Burpees

B. Row Cal

This should be a hard pace but maintainable. Try to stay consistent in each interval. You should almost treat this as a an AMRAP.

Score is Burpees + Cals

Scale snatches to go unbroken. Scale Bar MU to 10 C2B or 10 pull up or 10 jumping.

Back Squat
5-5-3-3-1-1 reps

Work up to heavy

For time:
25 Burpee Box Jumps @61/51cm
50 Shoulder to Overhead @60/42.5kg
25 Burpee Box Jumps

• 14:00 Time Cap

2 Rounds:

5 Reps @84%
3 Reps @88%
1 Reps @92%

Rest 2min between each set

20 DU + 1 Clean & Jerk

@ 75% of 1RTM

3 x ME @ BW (target 10+ reps/round)

Pull-up 3x8. Challenge yourself with different grips.

shoulder press 5-4-3-2-1

5 x Power Snatch 42,5/30kg
6 x HSPU
7 x Box Jump 30"/24"

YGIG / Round

1) 2 Power Clean
2) 3 Power Clean
3) 4 Power Clean

@70% of 1RM Power Clean