AMRAP

45 sek max reps hang cluster 1 min rest
45 sek max reps box jump 1 min rest

30 sek max reps hang cluster 1 min rest
30 sek max reps box jump 1 min rest

25 sek max reps hang cluster 1 min rest
25 sek max reps box jump 1 min rest

Power snatch
1. 20minutes for a the following complex
One power snatch ( power position) + one hang power snatch + one snatch under the knee.
2. EMOM
2 hang power snatches
2 power snatches
3. Partner "Randy"
(scale the weight to get under 7:00

10 min aikaa, etsi maksimi 3 x raaka rive

Deadlift 80% kb24kg

Power snatch 6 x 2

Rusin Triset x 2 rounds
Then,
2:00 Three way foam roll thoracic spine
3:00 of Parasympathetic Breathing

Tall muscle clean primer
3 x 3 empty barbell

Push press, push jerk & split jerk
5 x 1 @ 80% of 1RM push press

Clean & jerk singles
5 x 1 @ 85% of 1RM clean & jerk - focus on form

Paused front squat - 2 second pause in the bottom
4 x 3 @ 80% of 1RM

Accessories
Barbell good morning 3 x 10 @ 8RPE
Calf raises (machine or off plate) 3 x 8 @ 8RPE
Hamstring curl 3 x 10 @ 9RPE

B.
Three sets of:
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Face-Down Chinese Planks x 60 seconds
Rest 60 seconds

5 rounds:
- 100 m Farmers Walk (fast), 2x 20kg Kettlebell
- 10 rep Push press , 40kg.
- 10 pull up

5 Minutes of Parasympathetic Breathing
or Make up an ”extra credit” session you missed from this past week.