Powe clean + split jerk
4-5x 2+1 @75-85%

Squat clean
5x2 @heavy

Ohs
4x5 @ by feel

AMRAP 10 With Partner

50 Box Jumps
50 Deadlift 60/40kg
50 Sit-Ups

A,
Snatch 1x3 at 70% 1RM
Snatch 1x3 at 70% 1RM
Snatch 1x3 at 70% 1RM
Snatch 1x2 at 80% 1RM
Snatch 1x2 at 80% 1RM
Snatch 1x2 at 80% 1RM
Snatch 1x1 at 90% 1RM
Snatch 1x1 at 90% 1RM
Snatch 1x1 at 90% 1RM

Rest as needed between sets.

B,
5 rounds for time of:
Run, 400 m
15 Overhead Squats @43/30kg
15 Bar Facing Burpees

"Burpee Nancy"

Goal: Sub 18 mins

C,
3 rounds for quality of:
20 Banded AbMat Sit-ups
Barbell Back Rack Hold, 2x bodyweight, 1 min
Rest 1:30

15-20 Banded AbMat Sit-ups
Barbell Back Rack Hold- 1.5-2x bodyweight

Find a 5RM back squat in 15min
then complete:
1x10 at 55% 5RM (achieved above)

WU:
Row 1K
Sled push 6 x 15m
+General warm-up

A)
4 x 12 DB bench press + 10 Strict pull-up (2 x widegrip + 2 x narrow grip)

B)
4 x 12 Strict dip + 12 Barbell row

C)
4 x 10 Seated shoulder press (2xDB, Arnold) + 12 Ring row

D)
3 x Max rep push-ups + Max reps DB/plate frontal raises

E)
3 x 12+12 DB bicep curl + Max rep tricep pulldown

CORE:
16 x 40s on - 20s off (4 rounds - 16min)
1. Plank hold
2. Leg raises (dip position)
3. Side plank left
4. Side plank right

EMOM 12 mins
1.Min: 12/15 cal Row
2.Min: 1-2 Rope Climb
3.Min: 20 Plate GTOH @10/15
4.Min: Rest

Rest 3 mins

EMOM 15 mins
1&2 Min: 200 m Run
3. Min: 20 Sit Up with plate @10/15
4. Min: 10 Burpee over the Rower
5.Min: Rest

Skills

Handstand Walk ( piruetes, turn around.... )

15 minutes.

Skills

10-15 Minutes RMU

Every 12min for 24min do:
5 C&J @60% 1RM
rest 1min
4 C&J @70%
rest 1min
3 C&J @80%
rest 1min
2 C&J @85%
rest 1min
1 C&J @90%

Find max weight of complex:
1 power clean + 1 squat clean + 1 front squat + 1 split jerk
must be unbroken