5 RFT

One round is:

• 500m Run
• 3 rounds of complex

Complex:

• 9 Deadlifts 40kg
• 6 Hang power Cleans 40kg
• 3 Shoulder to Overhead 40kg

3 Rounds @ 2/1-2/1 RIR

10-15 Standing DB Bicep curl*
10-15 DB Pull overs
10-15 Seated DB lateral raises

• NOT alternating

A:
Skill Primer
Dip Muslce Clean, No Feet Push Press & BTN Split Jerk
(5-8 sets x 2+2+2)

B:
Tempo Clean Deadlift, Power Position Clean & Split Jerk
(8 sets x 1+2+2 / 55%-65%)

*split jerk to the other side on the next set

3-4× 1+1@75-80%, rest btw sets 2min

3-4×2@75-80%, rest btw sets 2min

Warm Up
3-4x20+20m sledge push + hand over hand pulling
then 2 rounds
5 Half Kneeling Thoracic Rotation w/Lift Off (each side)
5 90/90 Hip Switch w/Heel Lift (per side)
10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
then 2 rounds
barbell prep as you like for snatch and cleans

Weightlifting
flat foot snatch + pause ohs
3x2+2 reps @35-50%
Slow Power Snatch + Pause Snatch (pause on catch)
3x1+1reps @55-65%
Power Snatch + Power Snatch + Squat Snatch
3x(70-75%x1, rest 10-15sec 70-75%x1, rest 10-15sec 70-75%x1)
rest 1-1.5 min bwn sets

rest few minutes after snatch before starting clean&jerk

power clean+push press+ squat clean+ split jerk (pause on catch)
3x1+1+1+1@35-50%
Slow Power clean + push jerk + Hang squat clean +split jerk (pause on catch)
3x1+1+1+1reps @55-65%
Power Clean + Push Jerk and Squat Clean + Split Jerk (so first 1+1 is pc&pj and second 1+1 sc+sj)
3x(70-75%x1+1,rest 10-15sec 70-75%x1+1)
rest 1.5-2 min bwn sets

Metcon
1 set at 85-95% effort on each 10 sec piece
8 rounds of 10 sec on / 20sec off
Echo bike

3 STOH

Run 21.1 km

Muscle Snatch + Power Snatch
3x3@50%
3x4@60%
3x2 @70%
3x2@80%
    
POWER clean
2x3 @50%
2x2 @60%
2x2 @70%
1x1 @80%

Split Jerk
2x7 @50%
2x8 @60%
2x5 @70%

Half Squats + Deep Squats
2x6@50%
3x8 @60%
2x4@70%

3 Rounds @ 2 RIR

8-12/side Single-leg hip thrusts
8-12/side KB sidebends
6-10 Reverse nordics