For time!

7 roundes
*5 front squat
*5 hang clean to press
* walking lunges
* 30kg dont lose bar
350 bikeErg
3 wall walk
Buy out: 5000m bikeErg

AMRAP 15
10 db snatch @22/14kg
5 burpee over db
13/10 cal bike/row

rest 4min

AMRAP 15
10 wall ball @9/6kg
5 burpee deadlift @2x20/14kg (kuulat)
13/10cal bike/row

EMOM for 4 rounds
1) Alternating KB swing snatch
2) MB over shoulder
3) Ring row
4) Rest

A: Hang power clean+ low hang squat clean + split jerk 4x3
B:Hip squat snatch+ hang squat snatch+ low hang squat snatch 4x3
C: Snatch pull max.

A,
Lower Body Stretch
2 x 8/side Eccentric Lateral Lunges (5 sec lowering)
2 x 8 Eccentric Kneeling Heels-to-Butts (5 sec lowering)
2 x 10 Eccentric Calf Raises (5 sec lowering)

Lower Body Strengthen
2 x 10/side Tempo Split Squats (3 sec down/up)
1 x 30 Banded Air Squats
2 x 12/side Single Leg Glute Bridges

Upper Body Stretch
3 x 7 Eccentric Pull-ups (5 sec negative)
2 x 8 Eccentric Dumbbell Flies, pick load (5 sec negative)
Roll/Smash Upper Back, 2 mins

Upper Body Strengthen
2 x 10 Jefferson Curls, pick load
2 x 10/side Tempo Single Arm Dumbbell Rows, pick load
50 Band Pull Aparts
50 Banded High Pulls

30 MIN

• 1 min erg
• 3 Wall walks
• 10 Alt hang clean and jerk 17.5 kg

5rds for time:

-4 rmu
-6 sandbag ground to shoulder 60kg
-8cal ab

WARM UP:
15 min amrap
• 10m dragon walk
• 5/5/5 wall squats
• 10m cossack walk
• 5/5/5 leg swings
• 10 kangaroo squat

30min For quality

• 10 90&90 switches + hip open
• 5+5 hip extension combo
• 30s squat hold

• 10 banded march
• 5+5 cossack squat + hip flexor
• 5+5 hip flexor + adduction/ abduction

• 5 inchworm+ pigeon
• 10 squat + toe squat
• 2+2 full perfect stretch combo

A,
1x [ 1 Hang Power Clean + 1 Power Clean + 2 Front Squats ]
1x [ 1 Hang Power Clean + 1 Power Clean + 2 Front Squats ]
1x [ 1 Hang Power Clean + 1 Power Clean + 2 Front Squats ]
1x [ 1 Hang Power Clean + 1 Power Clean + 2 Front Squats ]
1x [ 1 Hang Power Clean + 1 Power Clean + 2 Front Squats ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy weight for the complex today and accumulate 4 additional work sets within 15% of your best for the day

B,
In 5 mins, for max reps of:
50/40 Bike Calories
max reps in remaining time [ 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press ], 61/43kg
-- then --
In 5 mins, for max reps of:
50/40 Bike Calories
max reps in remaining time Burpee Pull-ups
-- then --
In 5 mins, for max distance of:
50/40 Bike Calories
max distance in remaining time Farmer Carry, 32/24kg

C,
Complete as many rounds as possible in 6 mins of:
5 L/5 R Landmine Get-ups, pick load
10 L/10 R Side Plank Pulses
See-Saw Plank, 15 secs

Part A).
Skill Primer
Hang Power Snatch, BTN Push Press & Pause OHS
(5-8 sets x 2+2+2 / 0:03 pause in the bottom)

Part B).
Halted Snatch Deadlift & Snatch
(8 sets x 2+2 / 60%-75% / 0:03 pause below knees)