5 x 2 mins on 1 min off
50 Doube Unders
12 Overhead Squats
ME Bar Facing Burpees
@52.5/35
always start from Du's

EMOM 10
1) 3 Thrusters
2) 6 chest to bar pull ups

@ 65/45kg
option 2 55/39

5 x Superset:
8 Banded DB Bench Press
65-70% of max* Chin Ups

Clean and jerk

Build to 2RM

– Build to a 2RM clean and jerk
– Drop the bar between reps, reset and go
– If you fail a weight twice, it’s time to wrap it up

In 90 seconds
20 dumbell snatch 24kg
Amrap cal erg bike
Rest 1'
In 90 seconds
20 wall ball da 12kg target 2.5m
Amrap cal row
X 6 sets

5 RNDS for quality
8 split stance db muscle clean e/s
6 1-arm sprit jerk e/s
20s. Chinese plank
-use light weigh and focus on the movement
- RPE 6

3 rounds:

6+6 reps x box step ups with DB's (front rack)

Go every 2:30

6 reps @80%

Every 30sec, 10 rounds:
1 Snatch at 70-75% 1RM
then
Every 1min, 10 rounds:
1 Snatch at 77-80% 1RM

Rest for 10-16 minutes!