Back squat 1 RM, then sets @ 80%, 60% (choose reps)

Power clean 5x3
Squat clean 6x1
2thruster+2 push press 5sets

Amrap 18
20 alternating dumbell snatch 24kg
20 box jump over 60cm
20 hang dumbell clean and jerk 24kg
20 cal bike erg

A/ Max C&J - TC: 8'
Max Snacth TC: 8'

B/ G.F.I. (Grace-Fran-Isabelle)

30 C&J @60/40kg
2 mins rest, then,
21-15-9
Thruster @40/30kg
PU
2 mins rest, then,
30 Snatch @60/40kg

TC: 20'

A: Hang snatch pull+ hang power snatch+hang squat snatch moderate weight
B: Double low hang squat clean+ split jerk
C: Emom 7’: Snatch pull 80% of snatch max.

Go every 4:30 x 5 rounds;
500 Meter Row
1:00 Single Unders

Looking for consistent or slightly increasing row speeds.

Single Leg Banded Hamstring Curl: 3 x 50 each. Rest as needed.

Pull ups
Burbeee
Air squats
Hspu
Du
10-9-8-7-6-5-4-3-2-1 on time

Daily max for c&j triples 20min

AMRPA 40 mins
5 burpees every 2 mins
100 Deadlifts
100 Wall Balls
50 cal row
100 DB Snatch

For time:
3 rounds
Wall climb x 4
Overhead squat x 8 (30/ 20 kg)
Dumbbell snatch x 12 (22,5 kg/ 15 kg)

Time cap 12 minute.