10 sets every 90s

2 power clean + 1 push jerk

60%->

21.18.15.12.9.6.3

▼ Push Press ▼
▲ Burpees Over Bar ▲

4RFT

400m Run
10 Overhead Squats 42,5/30kg
10 CTB

Five sets of four chin ups. Add weight if needed.

100 rounds:
Air squat
Reverse lunge R
Reverse lunge L

WL:

1) Clean from Blocks (just above the knee): work to a 3rm (drop each rep) – 1×3@95%, 1×3@90%

95x3
115x3
135x3
155x3
185x3
205x3
215x3
225x3
205x3

2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps) – 1×3@95%, 1×3@90% (didn't complete because I couldn't drop the weights at Fitworks)

135x3
185x3

Accessories:

1) Push Press – 5×5@90% of Monday’s 5rm

145x5
145x5
140x5
140x5
140x5

Strength

1a) Back Squat – 5×5@90% of Monday’s 5rm

205x5
225x5
250x5
225x5
225x5

1b) Bench Press – 5×5@90% of Monday’s 5rm (185)

165x5
165x5
170x5
170x5
170x5

Amrap 12 min
6x Push up
10x Wall Ball
10x Push press R arm
10x Push press L arm
13 cal row

1) Snatch Balance: work to a 3rm – 1X3@95%

95x3
115x3
135x3
135x3
115x3

Strength:

1) Bench Press: 5RM

135x5
155x5
175x5
185x5
175x5
165x5

2) Push Press: work to a 5rm

115x5
135x5
155x5
135x5

WL:
1) Clean: Work to a 3rm (non-T&G, reset quickly after drop)
135x3
155x3
185x3
205x3
225x3 (accidentally power cleaned this one/had a ton left)

2) Jerk: Work to a 3rm (drop all reps)
135x3
155x3
175x3
190x3
205x3

Strength:
1A) Front Squat: Work to a 5rm
135x5
185x5
205x5
225x5

1B) Bench Press: Work to a 5rm (too tired to finish)
135x5
155x5

Tabata 24 rounds 12 min
*dumbbell bicep curls
*tricep pulldown