Warm up

7 min AMRAP

5 Russian Baby Makers

10 Hawaiian Squats

5 hang power clean and jerks (empty BB)

5 burpees

Olympic Lifting

5 min EMOM:

4 Touch-and-go power cleans @ 75% of your 1RM

— Rest 1 min

5 min EMOM:

5 Touch-and-go power cleans @ 70% of your 1RM

— Rest 1 min

5 min EMOM:

6 Touch-and-go power cleans @ 65% of your 1RM

Metcon

8 min AMRAP :

12 burpees

8 alternating dumbbell snatches

6 Chest-to-bar Pull-ups

EVF360

Part A

5 rounds for time of:

10 Dumbbell Push Jerks, 50/35 lbs

10 Dumbbell Renegade Rows, 50/35 lbs

Run, 200 m

Time Cap : 17min

Part B

EMOM until failure:

6 American KBS 24/16 kg

10 Air Squat

4 Burpee

Time cap: 13 mins