3 x 5, with 3 sec pause at the bottom. Come up on partners order.

Hold the barbell below the knee 5 x 10 sek, 1 min rest,

80 - 100 % of C&J

8 Intervals of;
2 Min Run
2 Min Rest
2 Min AMRAP: 10 Pull Ups, 10 Box jumps, 10 KBS 32/24kg
2 Min Rest

32 Mins Total

2 power snatch + 3 x push press behind the neck, building up to heavy set (75-80 % of 1 RM Squat snatch).

Record the results of the last 3 sets.

Accumulate 5 min in bridge. Every time you come down, do 3 skin the cats.

12 min AMRAP

3-o squat clean (over the knee, below the knee, floor) 75 % of 1 RM
5 x boxjump (60/50 cm)
7 x boxjump (75/60 cm)

Tempo ring row + pistols tabata

16 rounds (8 min)
20 sec tempo ring row (9 sec down, 1 sec up)
10 sec rest
20 sec pistols (scaling on a plyobox)
10 sec rest

3 x max reps in kipping toes to bar

Amrap 8

7 push press 52/35kg
9 t2b
12 Unbroken USA swings 24/16kg
* if u break swings, 5 burbee penalty.

7 SDHP
14 Swings

RX: 24/16kg
Time Cap: 12min

10-1
Axle Clean & Press
1-10
Chest to bar Pull Up
Challenging weights and minimum rest.