With a barbell AHAP 4x8

E90s x9
Jerk
3-2-1
3-2-1
3-2-1

For 15 minutes

• hang snatch + overhead squat
• keep the weights easily manageable

Clean x 2
3 sets @70%
3 sets @80%
3 sets @85%

Clean x 1
3 sets @90%

Build up to heavy 10

then 3 x 10 @ 80%

1) Clean pull x 2 @ 100% of todays 3RM
2) Ring row x 8-12

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

20 min of C&J technique

then

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

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

Post 3+ score in comments

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