Daily max for c&j triples 20min

A: Hang snatch pull+ hang power snatch+hang squat snatch moderate weight
B: Double low hang squat clean+ split jerk
C: Emom 7’: Snatch pull 80% of snatch max.

A/ Max C&J - TC: 8'
Max Snacth TC: 8'

B/ G.F.I. (Grace-Fran-Isabelle)

30 C&J @60/40kg
2 mins rest, then,
21-15-9
Thruster @40/30kg
PU
2 mins rest, then,
30 Snatch @60/40kg

TC: 20'

Every 2.5 min Squat clean + front squat

1+4
2+3
3+2
3+2
4+1
4+1
5+0
5+0

Three sets of six ring dips with following tempo:
3s up
1s hold
3s dow

For time:
50-40-30-20-10
Double Unders*
Calories Row/Bike/Ski
Wall balls @20/14

*Master of DUs? Then double the reps!
- Goal: Even pace and having enough energy for a strong finish in the final 2 rounds.
- 25:00 Cap

5 rounds nft:

50 du
45% unbroken ring muscle ups

Emom 20min
1. Bike erg/du
2.
5 DB BL + 5 DB front squat
5+5 DB snatch
5+ 5 DB hang power clean & jerk
5+5 DB ohs
5 devils press

3 giant sets:

5 Double Kettlebell Hang Cleans @2x 32kg
100 Meter Double Kettlebell Front Rack Carry
30 Banded Pull-Aparts
40 ghd
Rest 2 Minutes Between Sets.

2sd CFU Team Challenge