A,
Big Clean Complex

6 Sets for Max Load
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk

One set consists of all 12 reps

B,
AMRAP in 5 minutes
Squat Cleans @70kg
Jerks @70kg

8 rft
5 hang power clean 50kg
10 push up
15 air squat

Kymmenen minuutin ajan kolme toistoa alkavalla minuutilla.

Kymmenen minuutin ajan yksi toisto alkavalla minuutilla.

-Amrap 12min

A)Skix5cal
B)1arm KB snatchx1+1/2+2/3+3... (KB24/16kg)
C)Skix5cal
D)1arm KB stohx1+1/2+2/3+3... (KB24/16kg)

Penta-set x 5 rounds!

Strict Chin-ups x 6
Rest 10s.
Dips x 8
Rest 10s.
Push-Up + Renegade Row Each Side x 8
Rest 10s.
DB Hang Power Clean + Push Press x 8
Rest 10s
Overhead Plate Carry x 30m @ 20/15kg with full lockout
Rest 2:00.

• Chin-ups: Weighted, BW, Partner Assisted, Self Assisted
• Dips: Weighted, Ring, Bar, Between Box, Box
• Push-Up: Toes, Knee Push-Up

3 min DU practice
then 3 rnds
7 ring row
5 plyo push ups
10 hollow rock

---

3x 3 of
- sots press behind the neck
- OHS
- snatch Pull
- snatch pull under
- split snatch (focus on leg ext.)
- high hang snatch
- snatch

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6x3 Strict Press
with running clock perform a set at 000,200,400,600,800, 1000
Start at 40% of 1rm Jerk
*Reset after each rep, no tng

3 min du practice
then 3 rounds of
7 bulgarian split squat e/s
5 kip swing
3 box jumps

---

24 Min AMRAP
15 TTB
10 DBL DB Box Step Overs 2x 25/17.5, 24/20
600m Run
- use the conversion chart in what's app if you are not using the assault runner

12 rounds for time, starting with 1 and adding an exercise each round:

1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 pistols

accumulate 75 GHD Sit Up
rest as needed