Work up to 1RM Clean & Jerk in 15min
+
EMOM 5
1 Clean & Jerk @85-90% of 1RM

AMRAP 11

14 Squat Snatch 60/42,5kg ( Split as you like )
10 Synhcro Bar Over Burpees
1:00 Plank Hold ( Both )

Find 1RM of the day
- back squat

5 times
snatch grip behind neck push jerk + ohs + snatch balance

Back Squat, free tempo

3x8@@65-75%, RPE 3 to 3+

Nice and easy, perfect form only!

For Quality 30-45min:

Row/Assault 30-50kcal
10-20 Wallball or wallball 2 for 1
5-10 Strict TTB
5-15 Strict Ring Dip
5-10 High Box Jump
5+5 DB Snatch or Squat Snatch (if you can)
50 DU

Back Squat 3x10

RPE 3 (8+ reps in the tank)

CONDITIONING

“Four Card Roulette”

E4MOM x13 = 52min

Flip 4 cards:

1st card= cal airbike
2nd card= KBS
3rd card= Goblet Squat
4th card= burpees

J=11
Q= 12
K= 13
A= 14

Work these as intervals and rest the remaining time from 4 minute.

Tailoring options:

J, Q, K, A = 10 reps
Goblet squat—> air squat

For this one, you need a deck of cards. Flip 4 cards from the deck. Number of the card equals the rep scheme for each movement. For example: you flip 7 of Spades, Jack of Hearts, 3 of Clubs and King of Diamonds.

Your first 4 minute interval would be
7 cal airbike + 11 KBS +3 Goblet Squat + 14 Burpees

Work these intervals with RPE 3 to 4

Back Squat

5RM OTD. in 20 Minutes.

otm 20:
uneven: qs thrusters
even: 6 deadlifts