Clean & Jerk

5 x 1 squat clean + 1 jerk

*all the sets with 85-90% from 1rm.

EMOM 12
@ 65% of 1RM Back Squat

1) 1 x Front Squat
2) 3 x Back Squat

Jerk doubles

• up to a heavy double

EMOM8
3 thruster

*keep 2 reps in the tank

For time:

3 - 6 - 9 - 6 - 3

40/30kg

Deadlift
Power Clean
Front Squat
Thruster
Push Jerk
Bar over burpee

TC 12min

EMOM 12 (3 Rounds)

Minute 1 - 3 reps
Minute 2 - 2 reps
Minute 3 - 1 rep
Minute 4 - REST

@ 75%

EMOM 16

Power Clean - Front Squat - Push Jerk

3 - 3 - 3

RX 75/52,5kg or 55% of 1RM C&J

50 x Sit Up
50 x Push Up
50 x Sit Up
50 x Walking Lunge Steps
50 x Sit Up
50 x Mountain Climbers
50 x Sit Up
50 x Burpees
50 x Sit Up

For Time

5x1 C&J

20 Rep max and with one try only!