Find max weight in 12min.
Find max weight (each side - you can only go up in weight if you can handle both sides) in 12min.
For time
Coaches warm up for Clean and Jerk
5 sets of:
pause Clean (2sec. pause at knee) + Hang clean + Jerk
@ 70% + (max 85%)
4x 2 @ RPE 9,5 for all sets (maybe 1RIR - with good form!) ~85-97,5%
rest 2-3min
9min AMRAP of:
16 DB-Box step overs (2x22,5/15kg)
12 Ring Dips
40 DU´s
3 sets of:
10-12 partner Beinbeuger
10-12 partner Seitstütz (each side)
6-12 strict pull ups
20 band pull aparts