10x2 split jerk

AMRAP 12

4 Power Clean 50/35kg
6 Front Squat 50/35kg
20 Jump Over Barbell
10 Stiff legged Sit Ups

21 - 15 - 9
Of
Deadlift 125 kg
Burpee pull-up

Time cap 12 min

5 Rounds For Quality:
6+6 KB or DB Turkish Sit-Up
12+12 1-Arm DB Upright Row
Into External Rotation
60s KB Plank Drag Through
35 Seated Banded Hip Abduction

6 x e5m:
A) 20/15cal Bike-Erg
20 Air Squat
15 Box Jump Step Down
B) 20/15cal Row
8 D-Ball Over Shoulder
20m D-Ball Bearhug Carry

Deadlift Progression
3 x 20, 1 x 10 @ 55-60% of 1RM

Back squat 2 Times 3 reps

Shoulder press 3 and 3

Clean Technique

5 x 3, High hang power clean

Sendoff 2:00

5 x 3, Hang power clean

Sendoff 2:00

5 x 3 Power clean. No TnG

Send Off 2:30

A: Back squat 3-3-3+
B: Bench Press 4set
C: Kb sea saw press 3x8
D: Triceps push downs 1xMax

A) Clean

1x3 60%
2x3 70%
1x3 75%
2x3 80%
3x2 85%
1x1 92%

B) Jerk from rack

1x3 60%
2x2 70%
2x2 75%
2x2 80%
2x2 87%
2x1 90%