Squat clean

For 20 minutes:

power snatch + snatch + ohs

Every 90 sec x 8 (12min) 


Choose 2 drills and alternate between them:
- Wall climb as close to wall as possible
- Headstand hold
- Kicks to wall assisted hs hold
- Kicks to free standing hs hold (with a friend as back up)
- Shoulder taps on wall / box
- Lateral steps on wall / box
- HS walk / with or without friend
- HS walking over obstacles/plates/mats

Hang power clean + front squat + push jerk

@ 70% of 1 TM C&J

2 - 2 - 2 - 2 - 2

TM (1 rep reserve every set)

20 min of C&J technique

then

2 @60%
2 @70%
1 @75%
2 x 1 @80%

3 Rounds for time
21 Push-ups
15 Sit-ups
9 Pull-ups
30 DU/45 SU

Timecap 9 min

EMOM 36

1) 4 Wall Walk
2) 8 T2B
3) 12 Goblet squat
4) 4 Bar MU
5) 15/10 Cal Bike
6) 8 Box over jump

@ max 70% HR

3 x 70%
3 x 80%
3+ x 90%

Post 3+ score in comments

Working 3 on 2 off. 30 minutes and 6 intervals

A. 25/20 cal Row
15 t2b
Max burpee over rower

B. 10 DB push press 2x22.5/15
15 DB power cleans
10 DB push press
15 power cleans
Max devils press

Score is total reps