clean and jerk (3+3) x 60%, (3+3)x70%, 4x(2+2) x 80%

Clean and Jerk
EMOM 9
1. 3 Clean and jerks @50%
2. 2 Clean and jerks @55%
3. 1 Clean and jerk @60%

AMRAP 30
10 HSPU
20 jumping lunges
30 KB snatch
40 wall ball
50 KBS

3-4 rounds, rest as needed:

20-30 Banded Good Morning
6-10 Prone Trap Raises
3-5 False Grip Walk-Ins
10 Hollow Pull-Down

*Strength *

Every 2 min for 10min:

3 STOH

Post heaviest and lightest loads

Fing your 3RM Clean.

5-5-5-5-5 Reps

10 Backsquat
10 Ring dips
x 3

10 Deadlift
20 Pushups
x 3

10 Shoulderpress
15 High pull
x 3

result: quality!

In teams of two, 40 minutes amrap:
100 DB hang clean thrusters (from the knee)
100 double unders
100 cal ski

Every minute starts with 3 burpees.

One works, one rests.

AMRAP 15 min, team

20 wall balls
30 situps
40 hand claps