21-15-9-9-15-21:
Deadlifts 102,5/70kg
Burpees

Build to Heavy Set of 3
Then..
1x3 @ 90%
1x3 @ 80%

A: Snatch, Build up to heavy 1rep
B: Deadlift 5-5-5-5
C: leg press 5x10
D: Standing hamstring curls 2set

Clean & Jerk Ladder

For time:
10 x 52%
8 x 60%
6 x 70%
4 x 77%
2 x 85%

TC 13

For Time:

10-8-6-4-2

Back Squat @ 70-75%

10-10-10-10-10

Burpee Box Overs

5:00 easy pace Jog, Bike, Row, Ski etc
+
Weighted Frog Pumps: 3 x 20. Rest 60s
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

A: Power clean+ split jerk + double front squat up to heavy x3
B: Power snatch+ snatch balance+ squat snatch up to heavy x3
C: Emom 5’:Triple back squat @75%of back squat

AMRAP 2-2-2-3:
350/300 m Ski Erg
Max Ring Muscle-ups [until 30reps]

Rest 1min Between Sets