3 rounds
10/8 cal bike or row
10 passthroughs

Barbell warm up

Clean complex
EMOM x 4
1 power clean + 1 squat clean + 1 jerk
@70% 1RM clean and jerk

Rest 1:00

EMOM x 3
1 power clean + 1 squat clean + 1 jerk
@75% 1 RM clean and jerk

Rest 1:00

EMOM x 2
1 power clean + 1 squat clean + 1 jerk
@ 80% 1RM clean and jerk

Snatch

1 x 80%, 1 x 85%, 1 x 80%

Clean & Jerk

1+1x80%, 1+1x85%

Back Squat

1 x 85%

Perform L-sit hold for 1 minute (partitioned anyhow, example 4x15seconds or so) rings/parallettes/ bwn boxes
Perform Hollow Rocks 1 minutes (partitioned anyhow)
Pefrorm Side Planks 2x45/45sec no rest bwn

Cool down
2-3 min light cardio
1-2min glutes smash with roller (each side)
1+1 min quad "sides" smash with roller
1+1 min piriformis strech
1+1 min quad strech

WORKOUT
2 sets
2 rounds of:
15/12 calories of moderate/fast pace Air bike (target :50-1.10)
5 squat snatches @52.5/35kg or 42.5/30kg (max 70% of 1rm squat snatch)
rest 5 min bwn sets

SIngles on Squat Snathes.

EMOM x 16:00

Min 1: 40 Double Unders
Min 2: 10 Double KB Front Rack Walking Lunges (10 total steps)
Min 3: 20 Sit-ups
Min 4: 20 KB Gorilla Rows (total reps, alternate arms each rep)

SuperSet

Snatch Grip Pendlay Row
4 x 8-10. Rest 45s.

Barbell Rollout
4 x 4-6. Rest 45s.

500m row
3x
5 plyo push up
7 BB bent over row
5 1 arm db sots press e/s
10 banded dead bugs

---

Bench Press
every 2 min
4x3 @75% of 1rm
2x8 @55-60% of 1rm

For Time:
80 DU
40 Pull-ups
30 Deadlifts 85/60kg
20 Burpee Box Get Overs 120/100cm
10 HSPU
1K Row

Snatch

1 x 80%, 1 x 83%, 1 x 85%, 1 x 88%, 1 x 90%, 1 x 93%, 1 x 95%, 1 x HS

Clean & Jerk

1+1x80%, 1+1x83%, 1+1x85%, 1+1x88%, 1+1x90%, 1+1x93%, 1+1x95%, 1+1x HS

Back Squat

4 x 2 x 87%

Zombie Front Squat

5, 5, 5, 5, 5

Raising weights

SO 2,5min