9 Hang power clean (50/35kg)
30 DU's

21-15-9 HSPU,
50 DU after each set.
WOD ends with DU.

Find your 5RM T&G Power Clean & Jerk

20 minutes for quality

5 strict HSPU
Single arm DB hang squat clean 10+10
0:30 L-sit HOLD
8 BackSquat@moderate weight

How did it go?

Press 5RM; 95%, 90%
(Hit the MAX)

3x5min AMRAP (rest 2min)
AMRAP 5
Buy in: 25 Wall Balls
+
Then amrap in the remaining time

12 Power Snatches 35/25kg
4 Burpee Box Jump overs

(second amrap: 8 Power Snatches 42,5/30kg + 4 Burpee boxj overs)

(third amrap: 4 Power Snatches 50/35kg + 4 Burpee boxj overs)

AMRAP 18:
20 Deadlifts (225/155)
10 Chest to Bar Pull-Ups
20/15 Calorie Assault Bike
10 Chest to Bar Pull-Ups

7:30-8:30 Mobilty for overhead squat & squat snatch

12-13 Basic Endurance CrossFit

16-17 Weightlifting Snatch
17-18 Mobilty for overhead squat & squat snatch
18-19 Core
19-20 Weightlifting Snatch

Squat Clean: 8 x 2 @75% of Monday, every 90s.

– reset between all reps

10 RFT
5 Front squat
20 Double unders
5 C2B-pull-ups

18min time gap

M: 60-70kg
W: 40-50kg