A,
1x [ 1 Power Clean + 2 Hang Power Cleans + 1 Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find your 1RM for the day.

B,
5 rounds for time of:
20 Box Jumps@60/50cm
10 Hang Power Cleans@70/47kg

Goal: Sub 12 mins

C,
For quality:
Prowler Push, pick load, 800 m

Empty Sled

Goal- Sub 8 min

5 roundes for time
20 kbs russian 24kg
20 Goblet squat 24kg
10 strict pullups
2000m

A: Snatch 10x3 @light weight, speed
B: Heavy deadlift 5rep
C: Leg press 3x10
D: Standing hamstring curls 2x12/ben

3rnds for quality
5/5 dead bug
5/5 push up pos. banded pull through
5/5 one legged KB RDL (bilateral hold)

10'EMOM
1: 5 supinated grip bent over row @rpe 8
2: 20-30" hollow body rock

Snatch & clean and jerk

A) Snatch EMOM 10:
Power snatch + hang power snatch @ 68%

B) Clean and jerk EMOM 10:
2 x (Power clean & jerk) @ 68%

C) Back squat EMOM 10:
2 back squats @ 60%

D) Accessory:
3x
30 Russian twists
20 Slow knee tucks

Bonus:
6 x 10 Banded CTB pull-ups

Reverse hyper, 4 x 15

Sandbag goodmorning, 3 x 12

Amrap 8 mins
3-6-9-12...
Dumbell Hang Snatch alt. @22,5/15kg
Box jump@60/50cm

3 mins rest

Amrap 8 mins
3-6-9-12...
T2b
Wall ball@9/6kg

3 mins rest

Amrap 8 mins
3-6-9-12...
Med ball sit up@9/6kg
Single arm DB thruster@22,5/15kg

4 rounds for quality

10 box step ups 2x 22.5/15kg
7 ring row
5 ring push ups

For time

• 100 tuplanaru
• 21 yleisliike
• 75 tuplanaru
• 15 yleisliike
• 50 tuplanaru
• 9 yleisliike

Time cap 15min