5 Power clean (TnG)

Power cleans- 5
Front Squat -7
Push press -3
6 rounds
Bar must not be set down for each round
Each round must be done unbroken
Rest as needed between each round
Record total time for all 6 rounds

3 rounds
Row 400m
20 pull ups
20 push ups

Clean (full) 20 min to find a heavy double

Not for time:
21 Power Snatch, (60/42.4)
21 Burpees over Bar
15 OHS, (60/42.4)
15 Burpees over Bar
9 Squat Snatches, (60/42.5)
9 Burpees over Bar

5 Sets of Snatch 1 rep
Go for perfect form, use 60-80%, not max weight!
Add weight after each technically good lift!

15 min EMOM
1) 8 thrusters 40kg/30kg
2) 10 cal row
3) 10 kb swings 32kg/20kg

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
Wall Climbs* x 3 reps
Rest 60 seconds

*Hold your most vertical position for 5 seconds before making your descent back to the floor.

B.
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
10 Push-ups
20 Air Squats
100 Meter Run

Negative HSPU 5x3
Do deficit if you can handle strict HSPUs

3 rounds for quality:
12 x Kettlebell Front rack squat
12 x KB swing with 2 bells
12 x GHD sit up (weighted)

unbroken sets!
rest 60- 90 seconds between sets