2* High Hang Squat Clean EMOM

7 rft
15 sit up w 9 kg med ball
10 thruster 60 kg
10 c&j 60 kg

AMRAP 15MIN
2 pistol squat
3 burpee
5 pushup

WOD:
- 1000m Run
- 30 HSPU
- 1000m Row

---

Used an abmat for the HSPU's so no RX. The rowing was brutal. And it was 100+ degrees outside for the run. But I felt really amazing after I caught my breath.

Snatch

AMRAP 10 Ascending ladder
- strict pullups
- strict T2B
- strict ring dips

1-1-1-2-2-2...

Clean / Hang Clean complex
Work up to 1rm Clean + Hang Clean
15 minutes

@ 65%, 75%, 85%

Every 90 seconds for 15 rounds
Power Clean + 3x Split Jerk

E3MOM, for 6 minutes (2 sets):
Push Jerk x 8-10 reps @ 40-50% of 1-RM Jerk
(3 second pause in dip, 3 second pause in receiving)

immediately followed by. . .

E3MOM for 6 minutes (2 sets):
Push Jerk x 6-8 reps @ 50-60% of 1-RM Jerk
(2 second pause in dip, 2 second pause in receiving)

immediately followed by. . .

E3MOM for 6 minutes (2 sets):
Push Jerk x 4-6 reps @ 60-70% of 1-RM Jerk
(1 second pause in receiving)