30 minutes Quality & Load

1:00 Double KB Frontrack Hold
30 Shoulder Tap
10 Pistol Squat, Alternating
10 + 10 Dumbbell Row
3 Skin The Cat ( Pull up bar )

Rest as needed btw. movements.

Front squat 4 x 10 with 4:00 min send-off.

EMOM 30

1 minute : 15 Thrusters, Unbroken
2 minute : 15 Kettlebell Swing 32/24kg
3 minute : Row 15 / 11 Calories
4 minute : 15 Weighted Sit Ups
5 minute : 5 - 10 Pull Ups
6 minute : Rest

Good practice when Thrusters Unbroken.

For time:

9 Over Head Squat
10 Bar Over Burpees
6 Power Snatch
10 Bar Over Burpees
3 Squat Snatch
10 Bar Over Burpees

Barbell 60/42,5kg

Hang power cleans
- 8 x 3
- One set every 90 seconds

AMRAP 17 ( Reps )

40 Box Step Ups 24"/20"
30 Jumping Pull Ups
5 - 7 - 9 - 11 - 13 .... Power Snatch 47,5/35kg
20 Knees On Ground Push Ups
100 Single Unders

Clean & Jerk Technique practice

EMOM 12
Hang power clean + 2 split jerks
@ max 60%

E90S x 9

2 power clean + 1 jerk

5 x 3 Push press, 80 % of 1 RM

5x3 Snatch at 70%
All sets the same
Full snatches