A. Run-Wod-Run

A) 2,3 km run
(Rest 3 min)

B) 3 Rounds For Time
15 BBJO
30 Double KB snatches @2x20/12 kg
45 WB @20/14 lbs

(Rest 3 min)

C) 800 m run

TC: 40 min

A. Hang Power Clean + Hang Clean 10 Sets

Hang Power Clean + Hang Clean
Hang Power Clean + Hang Clean
Hang Power Clean + Hang Clean
Hang Power Clean + Hang Clean
Hang Power Clean + Hang Clean
Hang Power Clean + Hang Clean
Hang Power Clean + Hang Clean
Hang Power Clean + Hang Clean
Hang Power Clean + Hang Clean
Hang Power Clean + Hang Clean

12 min for all sets. Start with the first weight after the empty bar.

B. Segmented Snatch Pull 3 x 3

3 Segmented Snatch Pull
3 Segmented Snatch Pull
3 Segmented Snatch Pull

70%+ of Snatcg
2s pause 2cm off the floor
2s pause just below knee
2s pause just above knee

C. MetCon

Amrap8
4 alt. Heavy DB Clean Jerks (35/25)
8 lateral Burpees over DB
12 V-ups