3 - 10 Strict Pull-ups

hang squat snatch

E90s x9

3-2-1
3-2-1
3-2-1

3x (3x 40s work/40s rest)
power clean 70/45kg (drop and go)
double db push press 45/35lbs
sled push

*each working set is for max reps
*about 4 minute rest between rounds

Turkish get up

• find heavy for both hands

4 x 2 min on / 2 min off:

30 du / 45 su
3 wall climb
+ AMRAP of KB Swing @ 24/16 kg

EMOM14

Odd: 5 touch and go push jerk (bar from the floor)
Even: 2 weighted pull up

• seven sets each

For time:
70 front squats 70/50kg
- every time you re-rack the bar, do one wall climb

Advanced:
70 front squats 70/50kg
clean the first rep, wall climbs go 1-2-3-…

Tc 12min

5-5-5
3-3-3
2-2-2

So power clean and push jerk. This can be drop and go if needed.

We are looking to increase on each set as we reduce the reps.

Working 2 on 2 off x 6 intervals
A.
15/12 cal bike
5 power clean 80/55kg
Max burpee box jump overs

B.
15/12 cal row
12 (6/6) single arm kb hang snatch 24/16kg
Max t2b

So 2 mins working & 2 mins rest

TABATA
Hollow Rock
Plank Hold