A,
Big Clean Complex
5 sets of

• High Hang Clean + Hang Clean + Clean + Push Press
• High Hang Clean + Hang Clean + Clean + Push Jerk
• High Hang Clean + Hang Clean + Clean + Split Jerk
• One set consists of all 12 reps Each set consists of 12 reps, without dropping the bar. Rest as needed between sets
• increase weight after each set.
• All cleans must be full/squat cleans (power cleans are not allowed).
• Score is the maximum load successfully lifted during one set from the 5 total sets.

B,
Double Tabata (16x20”ON/10”OFF)
Total 8 mins

Deadlift
Lateral burpee over the bar
Front squat
Push jerk
Weight @43/30kg