For time 21-15-9 reps of:

Hang power snatch 42,5/30kg
Toes to bar

Front squat. Find your 1 rep max of the day.

B.
“Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs)
10 Burpees Over the Barbell

With partner (I go, you go)

1. 15 x Snatches at 75%
2. 10 x Snatches at 80%
3. 5 x Snatches at 85%

(Time cap 20min)

3x1 (heavy but emphasis on technique)

Clean&Jerk every 15 seconds for 4 minutes

3 RFT:

15 x Pull up / 10 x C2B / 5 x MU
25 x Wallball
400m Run with ball

Split Jerk: 5x2

ME strict pull ups
ME strict chin ups
ME kipping pull ups/ring rows

A.
Four sets of:
Front Squat x 3-5 reps
Rest 10 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5-7 seconds between singles)
Rest 3 minutes