20Min EMOM:
15 x Sumodeadlift (KB)
5 x Box-jump
Do alternately with partner.

3-3-3

Open Gym of Saturday

MOBILITY

EMOM 12
Odd 10 WBS 9/6 + 5 BJ 60/50
Even 5 TTB + 2 Rope Climb 4,5

shoulder press 5x3x70%

In 8min: 800m Run + ME Burpee Pull-up
2:00 Rest
In 8min: 800m Run + ME KBS 24/24
2:00 Rest
In 8min: 800m Run + ME Thruster 20/15
2:00 Rest
In 8min: 800m Run + ME Box Jump 60/50

5+5 TGU 24kg/16kg
200m row
20 goblet squats 24kg/16kg
200m row
20 m waiters walk 20kg/10kg
200m row
20 OHS 45kg/35kg

Every three minutes for 15 minutes
Complex
3 power cleans
3 front squats
1 shoulder to overhead
2 back squats
Perfect technique and as heavy as possible

On the min for 4 minutes: 2 x Tall clean (50-60 %)
On the min for 4 minutes: 3-pos Clean (70 % hips,on the knee and floor) On the min for 4 minutes: 2-pos clean (80 % floor, under the knee)
On the min for 4 minutes: Clean (90% or over)
-1 minute rest between exercises