On the 1:30 x 7 Sets:
30 Double-Unders
3-Position Power Clean*

*3-Position Clean:
1 High Hang Power Clean (high thigh)
1 Hang Power Clean (knees)
1 Power Clean (floor)

3-4 rds:
10+10 Bent over Row w/ DB/KB
10 DB Bench press
10-20 GHD sit up
Rest as needed...

120 min
Warm up for 15 min

1.BMU
- 1x1
- 1x2
- 2x3
- 1x5
- 1x6

2.WL
A. 4 x 2 Clean + 1 Jerk
x 70-75 % / "2 reps in the tank"
- 52.5 55 55 57.5 kg

B. Hang power cleans
12-9-6 Hang power clean
x 65/70/75 %
- 35 42.5 45 kg
*After each set of hang power cleans do:
20 Toes to bar > 10

3.Conditioning
AMRAP16
2 rounds of:
8 Chest to bar > pull up
8 Power snatch 30/25 kg
2 rounds of:
8 Pistol squats > 16 lunges
8 HSPU > abmat
Reps: 226 (6 rounds of first set + 5 rounds of second set + 10 lunges)
(90 s/set)

Rowerg 20 min

120 min
Warm up for 25 min

1.Strength
A. Daily Max in Squat clean thruster + Split jerk (TnG)

2.Metcon
A. For Time:
30 Deadlifts 100/70kg > 60 kg
30 Chest to bar
30 Deadlifts 100/70kg > 60 kg
Time: 5.54

Rest as needed

B. For Time:
"Acid bath"
500m ski - 2.06
500m row - 1.57
1000m bike - 1.54
Time: 6.18

3.Accessory
A. 3 sets:
Hanging leg lifts on parallettes x Max effort - 10 10 10
15 DB Bench - 25 25 25 lbs

AMRAP 12:
9 Strict Pull-Ups
12 Hang Power Cleans (135/95)
9 Strict Handstand Pushups
21 Deadlifts (135/95)

Kilos: 61/43

4rounds:
20 thrusters 35kg
20 burpees
20 box jump
40 Double unders
20 wall balls

AM: 75 min
Aerobic work, alt. between ergs for 75 min:
- Bike, row, run, ski, run
- Avg. HR 131

PM: 120 min
Warm up + COS 20 min

1.Ring muscle up
A. Drills
B. Max reps Kipping MU: 4-5 sets
- 2x1 + 9x2
- 20 MU

2.Pause split jerk
A. Build to heavy double

B. 3x2 @ 85% of max

3.Accessory
A. Accumulate 30 Reverse snow angels

B. Accumulate 30 Banded pull aparts

C. Accumulate 30+30 World's greatest stretch

Amrap 8

9 Holowrocks
6 Mountain climbbers
3 Push-press

Rest 1 minute

Amrap 8
12 shuttleruns
8 sit-ups
4 Strict TTB

Rest 1 minute

Amrap 6

9 Holowrocks
6 Mountain climbbers
3 Push-press

Rest 1 minute

Amrap 6
12 shuttleruns
8 sit-ups
4 Strict TTB

50 cal row
50 wall ball
40 cal row
40 pull up
30 cal row
30 t2b
20 cal row
20 ring dip
10 cal row
10 push up

TC: 20min