3 rounds

halting clean deadlift x 5
Clean pull x 5
Clean high Pull x 5
(5 sec eccentric)

3 rounds

halting snatch deadlift x 5
Snatch Pull x 5
Snatch High Pull x 5
(5sec eccentric)

Strength

"2 x 5 High Hang Clean & Jerk
3 x 5 Mid Hang Clean & Jerk"

For time:
30 rounds
5 thrusters (rx 42,5/ 30 kg)
5 pull ups

Scaled version
30 rounds
5 KB thrusters (12 kg/ 8 kg)
5 ring row

Time cap 45 minute.

WL
Every 2'
- 1 hang squat clean
- 1 squat clean
- 1 front squat

WOD
16' AMRAP
- 6 squat clean
- 6 STOH
- 60 double unders

For time:
15 burpees, jumping over the barbell
225-lb. clean and jerks, 5 reps
12 burpees, jumping over the barbell
225-lb. clean and jerks, 4 reps
9 burpees, jumping over the barbell
225-lb. clean and jerks, 3 reps

FOR TIME | 25 minutter

3 runder:
20 Box jump overs (30"/24")
20 Clean'n'jerk (60/40kg)
20 Heavy wall ball shots (15/9)
15-10-5 Bar complex

Bar complex: 3 Toes-to-bar + Chest-to-bar

(1) Udføres 'You go, I go' uden krav til fordeling
(2) Bar complex skal udføres unbroken (3 Toes-to-bar + 1 Chest-to-bar)

5 x 1 tempaus pysäytyksellä polven yläpuolella

Metabolic
20' AMRAP
- 400mt run
- 20 american swing
- 30 double unders

3-Position Squat Clean Complex
On the 2:00 x 6 Rounds:
High Hang Squat Clean (High Thigh)
Hang Squat Clean (Knee Level)
Squat Clean
Front Squat

3 rounds

snatch deadlift to knee x 5
snatch pull to pockets x 5
snatch high pull x 5
(5 sec eccentric)

3 rounds

Muscle snatch x 5
Power snatch x 5
Power Snatch + OH Squat x 5
Full Snatch From Deck x 5

Strength

2 x 5 High Hang Snatch
3 x 5 Hang Snatch

4-5 sets:
2:00 easy Air bike or row
10 Sumo Good mornings, lightweight focus on range of motion and form
8-10/Arm Landmine Rows w/ Barbell perpendicular to your body

8-10/Leg Landmine Single Leg Romanian Deadlift w/ barbell perpendicular to body