Warm Up: 30 Air Squats

60 seconds Dead Hang

10 each side Thoracic Rotations in Squat

10 Yoga Push Ups

10 Tempo Overhead Squats @empty bar (3 seconds on the way down)

Strength: 12 minutes E2MOM Of:

4 OHS (3 seconds pause the bottom of each rep).

*Weight is across for all sets ~70-75%1RM.

WOD: 12 minutes AMRAP Of:

6R/6L DB Power Snatch @22.5/15kg

6 Pull Ups

6R/6L DB Hang Clean & Jerks @22.5/15kg

6 C2B pull ups

30 Air Squats

6 BMU

Score= total reps completed.

Warm Up: 

2 Rounds Of:

10 Standing SPT
10 Wall Squats
5 Tempo Waiter Squat each side (3 seconds on the way down, 3 seconds pause at bottom)

Burgener Clean Warm Up

Strength: Power Clean + Push Press/Push Jerk

9 min running clock:

Min 1: 11 reps @ 45%
Min 2: Rest
Min 3: 9 reps @ 55%
Min 4: Rest
Min 5: 7 reps @ 65%
Min 6: Rest
Min 7: 5 reps @ 75%
Min 8: Rest
Min 9: 3 reps @ 85%

*Work in pairs, using the same weight, alternating minutes of work VS rest.

WOD: 6 RFT Of:

1 Rope Climb

3 Hang Squat Cleans @80/60kg

30 Double Unders (Beginners: 60 Single Unders OR 30 seconds DU practice)

Time Cap: 15 minutes.