“The chief is dead”
5 rounds
4min amrap
3 power clean 60/40kg
6 Push ups
9 Air squats
12 DL 60/40kg
1min rest between rounds
Pick up each round where you left off

4 rounds for consistency:

From 0:00 min to 2:00 min: 15/12 cal row + max goblet squats
From 3:00 min to 5:00 min: 20 sit ups + bike for calories
From 6:00 min to 8:00 min: 200 m run + max push ups
From 8:00 min to 10:00 min rest

A,
1x [ 1 Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ]
1x [ 1 Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ]
1x [ 1 Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ]
1x [ 1 Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ]
1x [ 1 Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
For time:
75 Hang Power Snatches, 61/43kg
180 Bike Calories

Accumulate in any order.

Complete in teams of 3.

2 people can work at a time while 1 person rests. Rotate through as needed.

C,
3 rounds for quality of:
Single Arm Suitcase Carry, pick load, R 15m
10 L/10 R Lateral Med Ball Toss, pick load
Single Arm Suitcase Carry, pick load, L 15m
Hanging L-Sit Hold, 20 secs

Working 12 Minutes of Power Snatch Singles ( RIR 1-2 )

4 rounds for quality
12-15 reps each
Axl bar biceps curls
french press
ghd sit ups

8 Intervals
New start every 6th minute
Alt A and B

A.
12-20 Calories Row/Bike

5 Pushups
10 Sit-ups
15 Squats

10-16 KB Swings
10-16 Box Jumps
10-16 Wall Balls

B.
12-20 Calories SkiErg/Echo

5 Pushups
10 Sit-ups
15 Squats

10-16 DB Snatches
10-16 Ring Rows
10-16 Burpees

45 - 60 minutes @ Zone 2

Every 5 minutes

1 - 2 minutes pulling Skill

Primer:

4-6 sets of 2 jerk ”Catch hold” against rig. As hard as possible for 2-3s. and reset.

A) Snatch & Clean and power jerk

Build up to a 1RM power snatch of the day in 12 minutes.
Rest 3:00 minutes
Build up to a 1RM power clean & power jerk of the day in 12 minutes.

B) Conditioning

4 Rounds for time of:
6 Snatches
5 Clean and jerks
4 Thrusters
Rest 2:00 min between rounds
Choose a moderate weight (60-70% of 1RM power snatch)

3 sets
1:00 Air bike (add speed each round)
10+10 banded side steps
5 banded hip bridges (pause 1 sec)
5 inch worm with push up
5+5 reverse lunge
5+5 half kneeling press

10'AMRAP
6 push up
9 KB deadlift @24/16
12 hanging knee raises