Clean grip deadlift.
5x10 @70%

Reset at the bottom on each rep. No need to shrug, use overhand grip.
Really important the hips stay low and chest opens, think about pushing through the floor with the feet.

Please use 80-90% of your best deadlift. That will be a good clean deadlift 1RM to work off.

3 SETS
2 high hang squat cleans + 2 split jerk @light weight

3 SETS
2-pos hang squat clean (above,below knee cap) + 1 split jerk
@moderate weight

3 SETS
clean pull + squat clean + split jerk
work to heavy set

Back Squat 10-8-6-4-2

RPE 4

Rest as needed

8min Emom:
1) Row
2) 20 Air Squats
2min Rest.

8min Emom:
1) Bike erg
2) 10-20 Push ups.
Rest 2min.

8min Emom:
1) Ski erg
2) 5-15 Pull-ups

5 sets:

3-5 strict pull up / or 1-3 negative pull up

15min EMOM:
3x Power Clean

Deadlift, 5 x 3, 75 % rest 2-3 min between the sets.

This should be light to moderate workout!

5 Rounds For Time:
• 1000m Row
• 200m Farmer's Carry (2x20 kg)
• 50m Waiters Walk-Right Arm (20 kg)
• 50m Waiters Walk-Left (20 kg)

Deadlift

5x4x70% (no TnG)

SO 2:30

Strength (load)

Front squat, 4 x 3 @RPE9
1 set for max reps.
Lift every 3:00

Metcon (reps)

8 Rounds, :20s of work followed by :10s of rest (tabata interval)
Air squats with plate 10/5kg
Weighted lunges

Alternate between air squats & lunges. Hold the plate against your chest.