5 ROUNDS
-10 Hang Power Cleans
-15 Butterfly Sit-ups
-10 Box Jumps 24"/20"

100 Pullups in as few set as possible

12 min amrap

• 10 Burbees
• 10 KB Hang cleans 2x24kg
• 10 GHD situps

Valakyykky 5 x 10

day 12, 4x4 @ 90%

5 ROUNDS
-9 Thrusters
-12 Pull-ups / Jumping Pull-ups
-18' Down and Back OH Lunges 45#/25#
-10 Burpees to Plate
REST 1 MINUTE

RX 75#/55# & Jumping Pull-ups
RX+ 115#/75# & Pull-ups

1 Power Snatch +
1 Hang Power Snatch +
1 Snatch +
1 Hang Snatch

2 rounds 10 reps each TNG

Muscle Snatch
Power Snatch
Snatch
Bouncing Hang Power Snatch
Bouncing Hang Snatch
Overhead Squat (do a snatch from the floor to get started, which counts as one rep)
Snatch Grip BTN Thruster (do a power snatch from the floor and go directly into the thruster)
Deadlifts (use mix grip)
Muscle Clean
Power Clean
Squat Clean
Power Cluster
Power Clean + Power Jerk
Thrusters
Bouncing Hang Clusters
Power Jerk
Push-Presses

Optional Accessory

GYMNASTIC STRENGTH

1) Wall Walk + 10-30 Wall facing shoulder taps
2) 20sec top of Ring Row (false grip)
3) 20-30sec L-Sit

RPE 3 to 4

7min amrap
7 thruster
7 box jump
7 burpee