Clean + Front squat + Jerk

7 to 10 x 1+2+1 @ 68+%1RM CnJ, Go every 90-seconds to 2-minutes

• Each set is 1 Clean (squat) + 2 Front squats + 1 jerk (anyhow). – Start @ 68%1RM clean and jerk then build the load up as your form allows. – Develop postural and leg strength for CnJ, and challenge the jerk drive with the pre-fatigue from the squats.

3 Sets of intervals

A1. 10-minute EMOM (0:40/0:20)

1) Row for calories
2) Box jump overs, 24/20″

A2. 10-minute EMOM (0:30/0:30)

1) Bar-facing burpees
2) Hang clusters* @ 42.5/30kg

A3. 10-minute EMOM (0:40/0:20)
1) Echo bike for calories
2) Shuttle runs**

3-minute BikeErg @ easy pace b/t sets

• Cluster = hang squat clean into a thruster ** 1 Shuttle run = 8 + 8 ( = there + back)

EMOM x 10

35-50 DU

4 rounds for time:
50 DU
5 High Box Jumps 80/60cm
7,5m HSW

EMOM 8:
5 Bar Dips

EMOM 8:
2 BMU

3x
EMOM 12:
- Row
- Ski
- Assault Bike
- Rest
1st 4 minutes mwith 15/12cal. Next 4min 16/13cal and last 4min 17/14cal.
- Rest 3min btw EMOM's

Find your 1 rep max Snatch

3XME UB Muscle-Ups (if less than 8, complete 8 broken) – rest 2:00

Skill circuit – 2 to 3 rounds

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall facing flutters
1, ½ or ¼ rotation (each way) of Box pike handstand steps
5 (each way) Sideways handstand walk ( You can choose belly to wall or back to wall )