Warm Up:

7 min. AMRAP :
50 Single Under
6 Tempo Push Ups 2-2-x-1
5/5 S.A. Rows
30 sec. Plank Shoulder Taps

Skill:

C&J-Technique (Barbell / PVC only)

EMOM x 9 Minutes: 

1.: 1 Clean Pull + 1 Clean High Pull + 1 Power Clean + 1 Hang Squat Clean
2.: 1 Pausing Power Clean + 1 Power Clean + 1 Pausing Push Jerk + 1 Push Jerk
3.: 3 Hang Squat Clean + 2 Split Jerk

WoD

3 x 5 Minute AMRAP of:

AMRAP x 5:
27 Odd Object C&J
21 Odd Object Front Squats
15 Chair Step Ups

– Rest 5 Minutes –

AMRAP x 5:
21 Odd Object C&J
15 Odd Object Front Rack Lunges
9 Chair Step Ups

– Rest 5 Minutes –

AMRAP x 5:
15 Odd Object C&J
12 Thruster
9 Chair Step Ups

Weekly Challenge: 1:30 Minutes of Hollow Hold (scaled: Tuck Hold)
every time you drop perform 3-5 Sit Ups