a.
5 x 1 two position clean (hang, power pos) — heavy
7 x 2 jerk from rack — as heavy as possible

b.
3 x 3 clean pull — rest 90sec
3 x 60s weightened plank — rest 90sec

Touch & Go Cleans (full)

Deadlifts 2-3-5 clusters x 3

1a) Muscle Building: 12, 8, 6 (drop sets)
- Bulgarian Split Squats
- Goblet Squats or Step Ups w KB
- KB Bench Press + Bridge
- Hanging Leg Raises/Toes to Bar

1b) Metabolic Conditioning (Groups of 2-3) 1min on 30sec off
Prowler Pull/Push
Shuttle Runs
KB Swings

Barbell or Kettlebell Squats 2-3-5 clusters x 3

AMRAP 10:
3 HSPU
3 TTB
6 HSPU
6 TTB
9 HSPU
9 TTB...
Add 3 Rep each round.

Super sets :
* 5 x Bench press / Floor press (75-85%) and immediately after the 30 sec L-sit

5 rounds for time:

12 x SDHP (Rx: 45/30kg)
6 x T2B
12 x Burpee

(Time Cap 12 min)

• 50 Du
• 20 Walking lunge plate overhead 45/25
• 15 Burpee onto a plate

Every minute, on the minute, for 24 minutes:

Minute 1 – 8 T2B + 5 Pull-Ups
Minute 2 – 10 Burpee Box Jump-Overs 60/50cm
Minute 3 – 10 Push Press 50/35kg