Squat Clean + Jerk 2+1

Start @ 65-70%

1. 8 x Bench Press + 8+8 x Single arm Bent over row
2. Row 20cal (max 60s)

1. 6 x Hang Power Clean + 8-12 x HSPU
2. 8-12 Ring Row + 12 x Hand release Push Up

6-8 x Strict Pull Up
6-12 x Dip

8-12 x HSPU
12-16 x DB Snatch

alt. A/B

A) Deadlift 8-6-6-6-8
B) Reverse Lunge w/2 KBs 12-16 steps

Hang Squat Snatch x 3
start @ 60%

1 x Power Clean
1 x hang squat clean
2 x Front squats
go every 2min

Dry run
2 rds
10-20 x DU OR 3 DU attempt
4 x T2B
1 x Squat Clean

E2MOM for 18min
30 x DU
8 x T2B
3 x Squat Clean @70% 1RM Squat Clean

Ergo 12/9cal
10 x Burpee
GO FAST!