Every 2min x 8

3 x Power clean + 3 Front squat + 3 Push jerk

Increasing weight every set up to technical max

Start around 50% of 1RM C&J

Every 6 min x 5

Row 20/15 Cal
10 Box jump
30s+30s Mixed carry (KB)
16 DB Snatch 22,5/15kg

Rest remaining time

70-80% HR

Every 1.30min x 8

30-50 DU
Power snatch + Hang snatch + OHS

@ 65-70% of 1RM

2 Rounds, every 2min:

1. 6 Front squat @72,5%
2. 4 Front squat @77,5%
3. 2 Front squat @82,5%

AMRAP 30min
YGIG / Round

10 Wall Ball
10 KBS 24/16kg
10 T2B
12 Front rack lunge (Fatbar 25's/15's kg)

EMOM 20

3 Power Clean
3 Front Squat
3 Push Jerk

@ 70/50kg or 52% C&J

EMOM 10

6 Bar over burpee
3 pos. snatch @ 60%

2 Rounds / Every 2min:

1. 6 Front squat @ 70%
2. 4 Front squat @ 75%
3. 2 Front squat @ 80%

YGIG FOR TIME

150 T2B
150 KBS 24/16kg

TC 15min

5 - 5 - 5 - 5 - 5