No foot hang power clean
5 sets 3 at 60% of max clean

Clean and jerk
5 sets of 2 (clean & jerk, clean & jerk) at 70-75% of max clean and jerk

Behind the neck snatch grip push press
5 sets of 3 reps 7RPE - pause in the lockout overhead for 1 second

Additional extras
Incline bench press with 2x DB’s 3 sets of 10 reps 9RPE
DB flyes 3 sets of 8 reps 8RPE
3 sets of 10 V-Sit ups

Front squat
- 6 x 2 @80%

Rest day - what did you do?

[0:00 - 2:00]
1,000/800 Meter Bike Erg
Max Snatches

Rest 1 Minute

[3:00 - 6:00]
1,500/1,200 Meter Bike Erg
Max Snatches

Rest 2 Minutes

[8:00 - 12:00]
2,000/1,500 Meter Bike Erg
Max Snatches

Rest 2 Minutes

[14:00 - 17:00]
1,500/1,200 Meter Bike Erg
Max Snatches

Rest 1 Minute

[18:00 - 20:00]
1,000/800 Meter Bike Erg
Max Snatches

Barbell: 61 / 43 kg

Open 24.3

6 rounds of:

1 minute of Rowing
1 minute of Burpees
1 minute of Single-unders
1 minute of Rest

Try for as many reps as possible of each exercise, not just total score. Post separate totals of calories rowed, burpee reps and single-unders reps completed to your notes.

3 rounds:

10 CJ BB 50kg
10 Back squat 90kg
10 DL 100kg

3 rounds:
14 Pull ups
4-5 HSPU
100SU

Tc.20min

3 rounds of
10 x Goblet Squat Clean
10 x Sumo Deadlift High Pull
10 x Goblet Thruster
Rest: 1 min

Wod
Amrap 10’
10 m Hamstring March @20/12
20/20 m Suitcase Carry @24/16

Shoulder Press 10-8-6 reps. Add weight for each set. Then max reps @ 90%, use push press for last reps.

bear pos. birddog 3x5/5

backsquat 3x3 @ rpe 9