Deadlift
10@40%
8@45%
6@50%

Work sets
4@65%
4@70%
4@75%

A: Snatch pull + hang power snatch + power snatch 5x1 @technical max

B: Power clean TNG doubles w. Slow eccentric phase up to heavy

C: BTN push jerk from rack 5x3

Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Walking Lunges with Farmer’s Carry (55/35 lbs)
100-Meter Farmer’s Carry (55/35 lbs)

10-10-8-8-6-6

send off 2:30

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Wide-grip Pull Ups 5 reps
Strict Handstand Push Ups 5-7 reps
Pistol Squats 10 reps
Toes to Bar 7 reps

In 2 minutes, complete

• 1 round of DT
  • 12 deadlifts
  • 9 hang power cleans
  • 6 shoulder-to-overheads
• Max Echo-bike calories in remaining time

Rest 1 minute between rounds. Complete a total of 5 rounds.

♀ 105 lb
♂ 155 lb

A: Squat snatch on Same weight 1-2-3-4-5…
B: Split jerk practice behind the neck+ front up to heavy
C: Emom 6’: 4 squat clean @80% + 3 lat. Burpee

A: Squat clean without hip contact+ low hang squat clean up to heavy x3
B: Hip snatch+ squat snatch up to heavy x3
C: Every 30 sec. Triple snatch pull,@100% of snatch x5

A: Power/Push jerk with snatch grip behinde the neck from rack, 3 Ohs+ squat position is hold 3 sec.
B: Squat clean on same weight 1-2-3-4-5-6
C: Emom7’ power clean + 3 slpit jerk @70-75 % of power clean