18-15-12-9-6-3 reps for time of:
Thrusters
Power snatches
Toes-to-Bars

Men: 75 lb. Women: 55 lb.

(Benchmark Testing) In a 3 Minute Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks
Time Remaining: Max Overhead Squats (135/95)

Open gym.
*
Work on your weaknesses, technique or do a workout you've missed during the week.
A coach is present, so you can ask for advice and spotting.

---

Optional Accessory:

Power Clean 1RM

to determinate starting weights for the upcoming 3 week cycle

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)