9'AMRAP
10 KB sumo DL high pull @20/12kg
10 russian twist
10 alternating jumping lunges

3-4 Sets of 8-12 Reps:
A. Strict Ring Dips
B. Double Dumbbell Front Rack Box Step-ups (20")
C. Lying Double Dumbbell Triceps Extension

*Repeat From 7.5.22 

Wide stance Back squat 12-10-8-6 reps

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

For Time:
300ft. Handstand Walk

Time Cap: 10 Minutes

🐋🐉🦖🐊🦕

tall snatch practice

power snatch + snatch balance practice

6'EMOM:
1 power snatch + snatch balance

Warm Up
CrossOver Symmetry Activation
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
200m jog/light run
10 ring row
5+5 single arm ring row
:10 ring support hold + 2 ring dips
10 scapula pull ups

then test 1 rope climb and ring mu or strict c2b/pull up

A:
Skill Primer
Tall Clean from Toes, Push Press & Pause Split Jerk (5-8 sets x 2+2+2 / 0:03 pause in the dip)

B:
Tempo Clean, Clean & Split Jerk
(8 sets x 1+1 / 60%-75% / 0:05 from floor to hips)