Clean Pull + Hang Power Clean ( Under Knee )

7 x ( 1 + 1 ) x Every 1:30. Start about 60% and building Technical Heavy.

"Push press 5 x 2 reps
- build to a heavy double and keep the same weight for 4 more sets

Negative pull up 5x 3 reps
- 8-10 sec lowering
- use extra weight if needed"

As many reps as possible in 10 minutes of :

10 Box Jumps 24"/20"
5 Power Snatch 50/35kg
1 Rope Climb

40min For quality:
(Alt. A & B)

A)
120s Ergo @70-75% effort
20 Alt. Box step up
8-10 Strict knee raises
10 Dual KB hang clean
90s Rest

B)
120s Ergo @70-75% effort
6-8 Burpee box jump over
6-8 Ring body saw
6/6 Single arm KB hang snatch
90s Rest

RPE 3-3.5

Strict Chin-Ups

2-2-2-2-2-2

Go Every 2:30

2-3rounds:

8+8 suitcase deadlift
8+8 Db seated press

For time :

21-15-9
Shoulder Press 45/30kg

Rest 1:00 between sets.

EMOM 14

Odd : Row 12/9 Calories
Even : 5 Chest Supported Dumbbell Row

Weighted dip
Heavy 2 R

Start with straight arms, go below parallel (= shoulder below elbow), come back up to straight arms.

Post:
- ring dips,
- parallettes, or
- dip station

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Post three heaviest succesfull attempts

Benchmark: "Mary"

20 min AMRAP

5 HSPU
10 Pistols (alternating)
15 Pullups

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Mark benchmark scores in the paper sheets!