4x3 Back Squats @65%
- Rest 2min btw sets

8 Sets, 1 set every 20sec:
1 Clean & Jerk @60/42kg
Rest 1:30
6 Sets, 1 set every 40sec:
1 Clean & Jerk @70/49kg
Rest 1:30
4 Sets, 1 set every 60sec:
1 Clean & Jerk @80/56kg

4 sets:
1 Snatch Push Press + 3 Pause Overhead Squats @70-80% of limiting lift
- 2sec pause in bottom of squat
- Rest 2min btw sets

200m @RPE5, 200m @RPE3
200m @RPE8, 200m @RPE3
400m @RPE5, 200m @RPE3, 200m Walk
400m @RPE8, 200m @RPE3, 200m Walk
400m @RPE8, 200m @RPE3, 200m Walk

12 sets of Snatch:
Set 1: 3 @ 65%
Set 2: 2 @ 70%
Set 3: 1 @ 73%
Set 4: 3 @ 68%
Set 5: 2 @ 72%
Set 6: 1 @ 75%
Set 7: 3 @ 70%
Set 8: 2 @ 75%
Set 9: 1 @ 80%
Set 10: 1 @ 83%
Set 11: 1 @ 85%
Set 12: 1 @ 88%
- Rest 2-3min btw sets

5 rounds:
15m+15m Single DB (suitcase carry) Walking Lunges 25/17,5kg L+R
:30-45 Heel Bridge
1min Rest

FOR TIME:

3 rounds:
10 Pull-ups
:30 HS-hold

• Rest 2min

2 rounds:
15 Pull-ups
20 Push-ups

• Rest 2min

1 round:
30 Pull-ups
30 STOH 42/30kg

4 rounds for time:
200m Skillmill Run
10 Pull-ups

Rest 5:00

4 rounds for time:
20/16cal Row
10 HSPU

5 RFT:
10 Burpees
10 BB Thrusters 20/15kg

2-3rounds:

10-15 banded pull apart
40+40m s.a farmer carry