1a) Single Arm DB Push Press: 4 x 6/side Rest 45s.
- neutral grip
1b) Strict Pull up: 4 x 6. Rest 45s.
- Options: Band Resisted, BW, Partner Assisted Pull-ups, Self-assisted with box

In teams of two, 30min AMRAP, only one is working, switch exercises each 2min, each Partner is working for a minute:

Wall Ball Shots
Power Cleans (35/25kg)
Box Jumps
Push Presses (35/25 kg)
Row (Cal)

1st. min: A. WBS, B. Rest
2nd min: B. WBS, A. Rest
3rd. min: A. PCL, B. Rest
4th min: B. PCL, A. Rest

CNJ 6x1
Clean pull 5x3
Bench press 5x5
moderate weight, technique focus

A,
Power Clean + Power Jerk
2x 2+2 reps @ 80%
2x 2+1 reps @ 85%
2x 1+1 reps @ 90%
1x 1+1 reps @ 95%

B,
Front Squat
4x3 reps @ 80%
3x2 reps @ 90%

C,
Deadlift
1x 4 @ 70%
1x 3 @ 80%
1x 2 @ 90%
1x 1 @ 100%

EMOM 16
1. Strict HSPU x 5-7
2. rest
3. Strict ring dip x 5-7
4. rest

A: Power clean + push press doubles EMOM 10’
B: Power clean + power jerk
C: Clean pull + halted clean

A: Snatch singles 3x1 @60%
B: Clean and Jerk MAX
C: Front squat AMRAP with the weight of max clean

Power CNJ 6x1
squat snatch+hang squat snatch
FSQ 5x3
moderate weight, technique focus

A:
OHS 3x2

B:
Snatch Balance practice
C:
Cluster MAX

A: Hip snatch pull + hang power snatch + power snatch with light weight
B: Power snatch up to heavy doubles 3x2
C: Push press technique