Power Clean

5-5-5-3-3-2-2-1-1

Go Every 2:00

8x50%
6x60%
4x70%
2x80%
1x90%
+ finisher
50x40%
Record max weight used and weight used for finisher

1) Monostructural
2) 3 Power Snatch + 3 OHS
3) Rest

A. 3 x 5 + 5 Lateral jump
Set 1. 50 - 60 %
Set 2. 70 - 80 %
Set 3. 90 - 100 %

B. Jumping bulgarian split squat
3 x 5 + 5 Bodyweight or with DB
1.set 60 % 2.set 90% 3.set ME

Front squat

5-4-4-3

E3MOM / 2-3reps in tank

two sets of tens

Work/rest 1/1. Go fast, but try to keep the same pace

Woking 2 mins on 2 off switching A & B & C

A. 20/15 cal bike + max DB snatches

B. 20/15 cal row + max t2b

C. 15 burpee box jump overs + max stoh 60/40kg

3 total rounds so 36 minutes total

Bench Press, 1 sec pause on chest

3-3-2-2-1-1

After each set 12 Biceps Curls w/ DB`S ( Alternating )

Go Every 3:30

4 Rounds of
8 Hang Power Cleans
8 Front Squats
8 Bar Facing Burpees
8 Toes-to-bar

RX: 60/40kg