For time:
* 20 power clean
* 10 T2B
* 25 DU
* 15 power clean
* 15 T2B
* 50 DU
* 10 power clean
* 20 T2B
* 75 DU

snatch balance 5x3 @ 20/30/40/50/60kg
OHS 3-3-2 @ 60/60/70kg
Snatch 3-2-2 @ 40/50/50kg

Lepoja

6 rounds
High hang snatch x 5 with barbell
Power clean x 3 + Push jerk x 3 (40 - 50 % 1 RM)
Hang snatch x 3 + snatch balance x 3 (40 - 50 % 1 RM)

EMOM 10min:

Hang power clean x5 (60%)

Muscle Up

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

20 du´s
15 wall balls
10 t2b

5 rounds for time

In teams of 2:
2 Rounds
80 Wall Balls
80 Burpees
80 Cal Row
800m Run
80 V- Ups

40 Min Tim Cap

135 min

1.SPP (Skill)

OR “DIY” (Do It Yourself) skill work
A.16 minute EMOM, alternating unbroken single sets of:
(1) Complex gymnastics movement – 1 to 10 reps / BMU 2 3 2 3
(2) Barbell/DB movement – 5 to 15 reps / thruster 10x30 kg
(3) Simple gymnastics movement – 5 to 20 reps / T2B 10
(4) REST or easy Assault bike / row

B.16 minute EMOM, alternating unbroken single sets of:
(1) Complex gymnastics movement – 1 to 10 reps / HSPU 6
(2) Barbell movement – 5 to 15 reps / power snatch 6x25 kg
(3) Simple gymnastics movement – 5 to 20 reps / C2B 6
(4) REST or easy Assault bike / row

2.Strength
A.Alternate
A1. Back squat – 4 x 5 @ 81-83%, rest 90 seconds before A2
A2. Wide grip strict pull up – 4 x 3f / 2f / 1f / f, rest 2 – 3 minutes before A1
9 8 8 8

B.Alternate
B1. Strict press – 4 x (5-7) @ 80-83%. rest 1 minute before B2
2x5x29 kg
B2. Reverse back rack lunge – 4 x 14 (7/side) @ AHAFA, rest 2 – 3 minutes before B1
2x14x45 kg

3.Cool down
A. Easy Assault bike for 5 minutes