Shoulder press 1 rm

For time
20 power snatch 43kg
20 Lateral bar burpees
20 ohs
20 lateral bar burpees
20 squat snatch

Push press

Amrap 20
20 hang power clean 42,5kg
20 front squat
20 push press
20 cal bike erg

Thruster 1 rm

5 rounds on the 4:00;
30 air squat
20 cal bike erg
7 cej 52,5kg

Amrap 18
Max cal bike erg
Every 3 minute
50 du
12 burpees

For time
60 ttb
60 bj over 60cm
2' rest.
5 rft
6 bar mu
16 alternating pistol squat

A. Hang power cleans + push jerks
3+2 reps x 2 sets @40-50%
2+1 reps x 3 sets @55-65%

B. 2-position clean (above, below knee) + split jerk x 5 work set @70-85%

C. Halting clean DL (pause 3sec at knee) + clean pull 2+2 reps x 3sets @90-100%

Rest 1-2min bwn sets

30 rounds
NOT for time

500m Ergo bike
4 RH + 4 LH Single dB overhead lunges

500m Ergo bike
3 x Strict pull ups