Every 90 sec for ten rounds:

Power clean + squat clean + split jerk

Focus on speed and technique

Cindy
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats

Next time...sprint through as many as possible before the push-ups start breaking down. Pull-ups and squats felt like a small break.

21-15-9

Hspu
Ring dips
Push ups
Pull ups

800M Run
50 Power Snatch (75#)
30 Pull Ups

Every 2 minutes, for 16 minutes (8 sets) of:
2 Clean Lift-Offs with Pause at Knees + 2 Clean Pulls + 2 Power Cleans + 2 Front Squats

*Sets 1-3 – 70-75% of 1-RM Clean
*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%

For time, 10 rounds of:
* 5+5 KB OH Lunge
* 10 KB SHP
* 1min rest

Omatoiminen

6x2 Squat snatch from the blocks
below the knee

EMOM 20 min

10 m KB OH WL 2 x 24/16 kg
5-10 Deficit HSPU (RX+)

For time:
Row 1,000mts (1K)
50 Thrusters of 45lbs (empty bar)
30 Pull ups

Time:
7:49!!!!!! :D