For time
50 power cleans

• 50 power cleans at 125 lb for females and 185 lb for males

Stimulus and Strategy
Today’s workout is straightforward — simply move through the power cleans as quickly as possible. The loading of the barbell is meant to be moderate to heavy. This means some may choose to perform singles for all their reps, while others may be able to complete several sets of touch-and-go reps. Either way, a good goal is aiming to complete 5 reps or more per minute. When you are taking a break, don’t let that bar sit there for too long; get your hands back on the bar quickly.

Ei wodeja!

Yoke carry

5 x 15m @ see notes, go every 2:00

– Start @ weight you could carry for 30m and build up from there (every 2 sets or every set)
– If you don’t have a yoke, here are some alternatives: 1) Zercher carry from rack (not comfortable), 2) Heavy SB carry, 3) Heavy KB front rack carry

Voima
E3MOM, 3 rounds
single arm ring row 8+8

WOD
5 rounds 30s work/20s rest
goblet squat
kb snatch alt
kb press
russian twist

For total time

10 Shuttle runs, (7.62m) + ( 7.62m)
+
3 Rounds
10 Thrusters*
10 Bar-facing burpees

– Rest 1:00 –

10 Shuttle runs
+
3 Rounds
10 Power clean and jerks*
10 Bar-facing burpees

– Rest 1:00 –

10 Shuttle runs
+
3 Rounds
10 Overhead squats*
10 Bar-facing burpees

Time cap. 22:00

• Weight options. 35/25kg (75/55lbs), 43/30kg (95/65lbs), 52.5/35kg (115/75lbs) or 61/43kg (135/95lbs), choose a weight that’s challenging and allows you to finish within the time cap. Don’t go heavier than a weight you could do unbroken for 15 reps.

1+2x42
2x1+2x50
2x1+2x56
1+1x60

Bench press, Rest 3:00 between work sets

Build to a heavy 5 (H5 @ 2 RIR) for the day
+
2 x 10 @ 85-90%H5

30' AMRAP w. partner, YGIG
20 box jump
25 cal airbike
11 zombie squat
1/1 TGU each

6 Sets Alternating A&B
YGIG or W:R 1:1

A)
- 75 DU
- 20m HSW (with ramp if possible) (15+15m)
- 20 Cal Row

B)
- 8 Shuttle Run (7.5 + 7.5m)
- 15 Cal Echo Bike
- 30m DB 1-arm OH Lunge (50lbs) *allowed to change arms as needed

For time

• 3 strict muscle-ups
• 3 kettlebell snatches, right arm
• 3 kettlebell snatches, left arm

♀ 35-lb kettlebell
♂ 53-lb kettlebell