C & J complex #1 (5 reps per movement)
Romanian deadlift
Hang muscle clean
Strict press
Back squat
Behind the neck strict press
Front squat
Behind the neck push press
Back squat w/ 2 sec pause
Front squat w/ 2 sec pause @ bottom
20 cal Assault bike, row or 200m jog before the next complex

C & J complex #2 (5 reps per movement)
Clean deadlift
Hang power clean
Behind the neck push press
Hang power clean into a front squat (pause at receiving position before squatting down)
Behind the neck push jerk
Clean pull under
20 cal Assault bike, row or 200m jog before the next complex

C & J complex #3 (5 reps per movement)
Slow pull muscle clean + strict press
Slow pull power clean + push press
Clean pull under + split jerk (1 with each foot in front)
20 cal Assault bike, row or 200m jog before the next complex

Alternate for 30 Mins
1. 10 sandbag squats
2. 40 Double Unders
3. 10 Strict T2B
4. 40 sec handstand hold
5. 15 bicep curls

High hang snatch (squat)

3-3-3-3-3 use 18 minutes for this one
-start from ~70 % and build up, not more than 85%

3 kierrosta
3-6 leuanveto myötäotteella tempo 2011
10 etunojapunnerrus käsien irrotuksella
1min lepo

8min alkavalla minuutilla
3-5 yleisliike
max toistot tuplanaruhyppy

40 Double unders
20 box jump overs
10 KB swings 24/16kg American

shoulder press 5 x 1

With a partner, for time:
70 front rack lunges 35/50kg
70 Toes to bar
2000m row

50 front rack lunges at 35/50kg
50 Toes to bar
1500m row

20 front rack lunges at 35/50kg
20 Toes to bar
1000m row

You can divide the reps as you like with your partner. Other one rests while other one does the work.

EMOM 10
Alternating movements (5 sets each):
5 tng squat cleans ~50 % of 1 RM
40 DU

15 min, built up to a heavy complex of
Power clean + squat clean + split jerk