10 rep power snatch touch and go, build up in 15 Mins
Beginners focus on technique

4 rds for time

6 lateral burpees over the barbell
8 hang squat cleans @55-60% 1 RM
12 t2B

TC:11 min

Clean pull + squat clean TNG complex

-building up in 15 minutes. No fails is the goal.

Teams of 3, 4, or 5.
Assault Bike/Row
Men = 125 cals
Women = 100 cals
Example--team of 2 men and 1 woman = 350 cals
*Partition cals as needed
*Post team name, cals, and time on whiteboard.

Hang clean high pull + Power clean

6 x (2+2)@60%

SO 1:30

Find your 1 RM clean & jerk of the day

For time, With partner

Row 3000m
50 Power clean 50/35kg
Row 2000m
50 GTOH 50/35kg
Row 1000m
50 Front Squat 50/35kg

IGOYOUGO

21-18-15-12-9-6-3
Deadlift 100/70kg
Burpee box jump over

Time cap 16 Mins

The Snatch + Clean and Jerk
-Find your own perfect technique, drills and complexes...

For time:

30 Clean & Jerk 62,5/42,5 kg

timecap 10 min.