Power clean and jerk

EMOM 2 (0:30 AMRAP / 0:30 Rest)
Power clean and jerks @ 70%1RM PC+J

EMOM 2 (0:30 AMRAP / 0:30 Rest)
Power clean and jerks @ 75%1RM PC+J

EMOM 2 (0:30 AMRAP / 0:30 Rest)
Power clean and jerks @ 80%1RM PC+J

• Each minute is a 30-sec AMRAP of Power clean and jerks @ 70% (B1), 75% (B2) or 80% (B3) power clean and jerk, followed by 30-sec rest – Fast singles. Don’t sacrifice technique to get 1-2 more reps. Stay consistent.

AMRAP 7

10 Deadlift 60/40kg
15 Jump Over barbell
5 Push-Ups

Every 90sec for 5 rounds:
3 Power Clean & Push Jerk

AMRAP 25
400m Run
40 Box step-ups
1000m Row
20 Toes to bar

5 sets:
2 Power Snatch
3 Sprawl to Tuck Jump
rest 1min between sets

-find your overhead squat 1RM

A emom 8: 10 push press box + sit ups
B 8-6-6-4-4 DL
C 8-6-6-4-4 Clean + jerk
D 10 Kb + 10 cal

A,Strength: (12-15 mins)
Front Rack Box Squat
-Build up to 1 RM (5-3-2-1-1..)
-Rest 1-2 mins btw

B, 4 sets: For Quality
-20 Frog Pump
Rest :30-1:00
-15 DB Sumo Squat
Rest :30-1:00
-10/10 Single Arm DB Bulgarian Split Squat
Rest 1-2 mins
@mod-heavy DB

Accessory 15 minutes of:

12 Bicep Curls w/ DB´s
8 + 8 Triceps Press
10+10 Side Crunch

rest as needed btw. movements.

Varied intervals x 4 sets:
A. 800 m run
B. 15 med ball cleans 9/6 kg
C. 12 T2B
D. 10 pull ups
2 min rest