Clean

Warm up
Row 2 min easy pace

Emom 3
4/6 cal row
3 burpees over rower
Aim to rest at least 30sec every round

Barbell warm up & technique
- Form & DL
- Shrug & pull
- Muscle clean
- Pull & Receive
- Jerk

Emom 8 @20-40% (Snatch 1RM)
1 muscle clean
2 hang power clean
3 thrusters

E2mom 10 @ 45-65%
1 Power clean
1 squat clean
1 Jerk (push jerk or split)

E2mom 12 @70%->
1 Clean & Jerk

AMRAP 10

10 clean and jerk @ weight 1
Rest 1min
10 clean and jerk @ weight 2
Rest 1min
10 clean and jerk @ weight 3
Rest 1min
Amrap clean and jerk @ weight 4

Rx
Weight 1: 38/61kg,
Weight 2: 56/83kg
Weight 3: 70/102kg
Weight 4: 75/111kg

Intermediate
Weight 1: 30/50kg,
Weight 2: 45/70kg
Weight 3: 60/90kg
Weight 4: 65/100kg

Beginners
Weight 1: 20/40kg,
Weight 2: 30/50kg
Weight 3: 45/65kg
Weight 4: 50/75kg