WOD
“Send It”
4 Rounds:
21/15 Calorie Bike or Row
18 Wallballs (20/14)
15 Kettlebell Swings (53/35)
12 Burpees

This session focus how to get under the bar on clean. In addition to that how to get up when catching the barbell.

A.) Tall Clean heavy single (15 min)

B.) High hang clean 30 reps. Every rep has to be 1,5 squat when coming up and 3 sec pause on top before putting the bar down.

21-15-9
box jump 60cm/50cm
kb swing 24kg/16kg
pull ups

for time
20 box over burpees
10 deadlift 80kg
16 box over burpees
8 deadlift 80kg
12 box over burpees
6 deadlift 80kg

snatch 1RM KK

Overhead Squat
5x3

21-15-9
Sumo Deadlift High Pull (42.5/30)
Push Press (42.5/30)
Burpee over bar

7 Pull Up
7 Ring Push Up
7 Pistols

4x5
* 1/2, legs straight, legs don´t drop below parallel

Split jerk
Build up with single lifts as long as you reach 70% of 1RM
Then
Do 6 x 3 no touch and go.
rest 2 mins after each set.