3 x 20 sumo good morning

A1.
EMOM 5
1 snatch + 1 OHS

A2.
E1.5MOM 8
1 snatch 65-85%

For time:
10-1 reps for time:*
Power cleans @70% of Your 1RM
*Between each set 200m Run (Or Row) (9 sets total)

5 min Rest, then:

"JT"
21-15-9 reps for time:
HSPU / Push-ups
Ring dips / Banded
Push-up / Knees push-ups

5 min Rest, then:

10-1 reps for time:*
Deadlifts @70% of Your 1RM
*Between each set 15/10 cal Bike (9 sets total)

5 min Rest, then:

"Strict JT" **
21-15-9 reps for time:
Strict HSPU
Strict dip
Push-up

**In this one. We have 3 options:
A) If I could handle strict movements but not in this volume:
We will mix strict and kipping. Starting with strict and switching to kipping.
9-6-3 Strict HSPU, Strict dip, Push-up. and rest of the reps in KP (Set of 21 will be: 21 (9 Strict HSPU + 12 HSPU), 21 (9 Strict dip + 12 KP Dips) 21 Push-ups

B)If I could handle strict movements but not in this volume:
15-12-9 strict reps for time

C) Repeat "JT"

"Nasty Nancy"

For time:
5 rounds:
500m run
15 overhead squats@84/56kg
15 bar facing burpees
Goal: sub 30mins

Power clean + 2 push jerks

75-80% of daily max

For Time:

1 Mile Row
100 Push Ups
1 Mile Run
100 Thrusters 20/15kg
1 Mile Row

TC 40

• Pace the roe in way that will allow you to get right to work on the push-ups that follow. Rowing around or bit slower than your 2k time trial pace is a solid place to be.

• What your actual sets look like on the push-ups matters less than how long your breaks are. Try to never take longer than 5 seconds between sets.

• Pace the run in a way that will allow you to come in and get right to work on the thrusters that follow. This should be about 85% effort. It also might not to be a bad idea to slow down a bit for the last 200m to prepare for the thrusters.

• The final row is the last big push. The legs will feel heavy coming off the trusters so let's see if we can get on the rower and just start moving. From there, aim to pick up speed every 400m to fininsh.

Daily max for

Power clean + push jerk

10min time cap

Shoulder press (Tuplaprogressio) 3 x 8-10 @ Start 70-80% Rest 3-5min btw sets

Front squat 4-4-2-2-1-1