20 minute to find 10 rep max Squat Clean (touch and go)
Teams of 3:
With a 25 min clock…
3K Row Buy-In, split up as desired
In the remaining time complete AMRAP of:
50 Hang Power Snatch (30/20)
50 Thrusters (30/20)
50 Sumo Deadlift High Pulls (30/20)
1 athlete works at a time, split up reps as desired.
Pick a Gymnastic weakness:
16 minute EMOM
Odd: 5-7 reps
Even: Mobilize accordingly.
Use first 6 sets as a heavy warm-up/technique session while gradually increasing the weight, then try find your max for the day.
The Lions' Den