3 Rounds For Quality:

20 Russian Twists (No extra weight)

20"s+20"s Side plank

Clean & Jerk 5x2
Drop n’ Go

4x5 @60 % of 1 rep max

In 30 minutes with partner get as far as possible doing
20-30-40-50… reps/calories of:

• Row
• Wall ball (20/14lb)

EMOM 15
45sec on, 15sec off
1. Echo bike, for cal
2. Double DB clean & jerk
3. Shuttle runs, 7.5m
4. Wall walks
5. Rest

Find your 1RM Clean & Jerk of the day

90-110 Minutes : @ HR Zone 1-2

10-15 Minutes Any Machine
10+10 Pistols
10m Hs Walk

2 sets for total time:
200-meter row/ski in :45-1:15
400-meter row/ski in 1:15-1:45
800-meter row/ski in 3:-4.00
100-meter sprint in :15-:30
- Rest 1:00 between each distance.

For quality:
2 rounds of:
Choice Machine, 1 min- easy pace
10 L/10 R Single Leg Dumbbell Romanian Deadlifts
10 L/10 R Single Arm Dumbbell Sotts Press
5 Barbell Kang Squats 20/15 kg
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

BLOCK Snatch
8 x every 90s.

2 block snatch pull + 2 block snatch
start 65% and built up to heavy weight

Then

with 65% of 1 RM
1 unbroken set of power snatch
- hold on to the bar
- no re grip
- must be tng

EMOM 16 (Work 0:40 / Rest 0:20 )

Minute 1 : 7 Chest to Bar Pull-Ups
Minute 2 : 7 + 7 Pistols
Minute 3 : 32 Double Unders