Power clean - 1x3 @ 65%, 2x3 @ 70%, 1x3 @ 75%

4500/3000kg

Lift the prescribed amount of weight doing a complex of 1 power clean + 1 shoulder to overhead + 1 front squat, using the least reps possible. Pick weight.

Time cap is 15 minues.

15 minutes of snatch practice:

• 5 x 3 touch and go snatches
• add weight in every set and until you find a heavy (not max) set of three

OTM for 14 minutes

• odd: 3 power snatch (pick weight)
• even: one round of Cindy

11min amrap:

• 2 rope climb
• 4 hspu
• 8 kb swing 32/24kg

For time

Buy in 400m run

then 4 rds

10 pull-ups

15 push-ups

20 airsquats

Buy out 400m run

TC: 15 minutes

21-15-9 for time:

Strict HSPU ( scale as needed, 1 ab mat max otherwise scale to box)
Strict Pull up (any grip permitted)

Keep movements strict! No kipping

5 heavy sets of

• 2-position snatch (hang + floor)

Full snatch

3 x 12 alt.side 6/6

-Focus on a steady tempo during FULL ROM!
-Use KB /DB to add intensity!

AHAP!

AMRAP 7min

• 3 Wallclimb
• 20 sec L-sit hold