A.

5×2 snatches 70-80%

B.

for time:
600m run
30 CTB pull-ups
30 power snatches (115/75, Rx+ 135/95)
600m run

A.

split jerk skills and drills

B.

for time:

1000/900m row

10 push jerks (135/95, Rx+ 155/105)

750/675m row

10 push jerks (135/95)

500/450m row

10 push jerks (135/95)

A.

5×5 front squat

B.

12 min amrap:

12 front rack lunge steps (95/65)

8 box jumps

12 front squats

8 box jumps

A.
8 sets:
Clean Lift-Off + Clean + Hang Clean

B.
Rx+
9-7-5
power clean (205/145)
Ring Muscle-Up

 -or- 

Option 2
For time:
15 Power Cleans (155/105)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

A.

6 sets:

2 reps strict press

B.

5 sets:

3 min amrap:

   4 devil’s press (50/35)

   6 TTB

   24 DUs

1 min rest between sets

A.

5 sets:

2 reps snatch

B.

for time:

400m ski or 950m bike erg or 400m run

10 power snatch (115/75)

10 OHS

300m ski or 700 bike erg or 300m run

10 power snatch (115/75)

10 OHS

200m run or 500m bike erg or 200m run

10 power snatch (115/75)

10 OHS

A.

B.
8 sets: 

3 reps split jerk

C.

12 min amrap:

300m run

20 push press (95/65)

10 dips

A.

front squat 6-6-5-5-5

B.

for time:

40/30 cal row

30 front rack lunge steps (135/95)

40 TTB

30 front rack lunge steps (135/95)

40/30 cal row

A.

10 sets:
2 clean lift-offs + 1 power clean

B.

9 min amrap:

3 power cleans (135/95)

6 burpees over the bar

9 CTB pull-ups

A.

strict press 3×3, 3×2

B.

18 min amrap:

18 Box Jump Overs

18 WBS

18 Handstand Push-ups (sub regular push ups or seated DB press)

18 Single arm DB Hang Clean & Jerks (50/35)