Back Squat
4 x 8
@ 40%
2-0-X-1 (Normal)

Conditioning / YGIG
3 Rounds each for quality
1) 10 Box Jump
2) 30s L-Sit Hold / Tuck Hold
3) 10 Burpee

AMRAP in 15 minutes
9 Power Cleans @50/35 kg
7 Shoulder-to-Overheads
9 Power Snatch
7 Overhead Squat
30 Double-Unders

Strict HSPU
Front squat

Rästi

For time:

1 Power Clean 110/75kg
20 Pull Ups
2 Power Clean 115/77,5kg
15 C2B
3 Power Clean 120/80kg
10 BMU

High Hang Squat Clean (Pocket)

Find max in 15 minutes.

3 rounds
1:00 row or bike
10 air squats
10 passthroughs

Barbell warm up
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squat
5 good mornings

Squat clean
EMOM x 12
1 squat clean

*increasing in weight every 2-3 rounds
*building to a heavy 1 rep

WOD
For time:
10-15-20
Bike or row calories
15-10-5
Squat cleans 135/95

Shoulder press
6 x 8, rest 3 min
Last set 2x reps or 'till failure

For Time

30 C&J 61/43KG