Clean & Jerk

A) WU
4 Rounds:

• 3 clean pull + 3 fs + 3 split jerk
• 3 DB Squat Jump *rest as needed

B) Build to Days Heavy C&J 2RM

C) E90SEC X9

1-3: 1 C&J @90-95% from days max
4-6: 2 C&J @80-85% from days max
7-9: 3 C&J @70-75% from days max

SQUATS

Back Squat

1x5 @65kg
1x3 @75kg
1x2 @85kg
2x1 @100kg

Front Squat

1x5 @60kg
3x4 @70kg

Gymnastic EMOM

EMOM 10:

1) 6-10 Strict Hspu + Amrap: Power Clean and Jerk @50kg
2) Rest

-Rest 5min-

EMOM 10:

1) 10 k.Hspu + Amrap: Thruster @50kg
2) Rest