A:
Clean pull + hang power clean 5x1+2 @~75%

B:
Power clean + push jerk + split jerk 5x1 @80% of jerk max

"

Warm up
EMOM 10min
8 Light Good morning
4+4 Scissor jumps or Lunges with small jump
6 Arnold press
14 V-up
5 Dips

Power snatch + Snatch
6 x 1+1 @ 80-90%, As heavy as possible with good form

Push press behind neck snatch grip + snatch balance
4 x 2+2 @ 70-80%

Front squat
4-6 x 3 @ 75%

Abs
3 rounds
20 Jackknives
20 Hollow rock
20s Hollow hold
Do these all in row"

AMRAP 7

1-2-3-4-5... Power Clean 40/30kg
7 Wallball Shots

Power Clean Technique

6 x 2 High Hang Power Clean

Go Every 1:30

6 x 2 Hang Power Clean ( Above Knee )

Go Every 1:30

6 x 1 Power Clean

Go Every 1:30

Rengas mu 4x3

5 x 8

AMRAP25

-5 devils press 2x 15kg/10kg
-10 box jumps
-10 wall ball 7-8/5-7kg
-15 US KBS 16/12kg
-15 DB snatch 15/10kg
-20cal row, bike/ 15cal ski/ 30cal AB
-2min rest

-5 kipping pull-ups

-5-10min practice kipping pull-ups

A1) 5x1 HS to L-sit, hold bottom of hs for 5s
A2) deadlift 5x5x70%