(2 x Clean High pull + Power Clean) x 7@50%

Every 1:30

Deficit Deadlift 5x8@moderate weight.

(20/15kg plate under feet)

5 RFT
20 air squat
20 sit ups
20 HR push ups

Quality for 20 minutes:

15 strict toes to bar/leg raise
8-12 pendlay row@moderate weight
10 american swing 32/24kg

8 min Amrap
3-6-9-12. . .
Front squat 60/45kg
Bar Facing Burpees

snatch high pull + squat snatch

8x2+1@70-80% (@squat snatch 1 RM)

EMOM 12

Snatch pull with jump + high snatch pull with drop the barbell + snatch

1+1+1@50-70% (squat snatch)

AMRAP 3

30 Kb snatch 24/16kg
Max reps. strict pull ups

rest 2. min btw rounds.

5 rounds

AMRAP30 with partner:

200m synchro run
50 toes to bar, ygig
50 synchro kb swing 24/16kg
50cal bike/ski/row, ygig

AMRAP 4

5 Thrusters 40/30kg
10 Jumps Over barbell