2 x 3
2 x 2

*New set every 3 minutes
*One clear second on the bottom
*Leave 2 reps in the tank

Hang clean 5x1

2 Rounds FOR TIME

100 DU/ 150 SU / 1:30 DU PRACTICE
20 T2B/Knees to elbows/Kahap
10 Bar over burpees
20 Wallball shots (6/9kg)
10 Bar over burpees
20 T2B / KTE / Kahap
100 DU / 150 SU / 1:30 DU PRACTICE

REST 2min BTW rounds!

4 Rounds for Quality:
10 Strict toes-to-bar
11 Hollow rocks
12 Superman rocks
40 Plate twists *

*(With an appropriate weight: it should be challenging but stable)

deadlift 6 x 4
5 second count on the way down

*one rep in the tank!

EMOM 12
@ 68% of 1RM Back Squat

1) 1 x Front Squat
2) 3 x Back Squat

Find your TM in 20 min
2 Squat Cleans + 1 Split Jerk

1) 6 Strict Pull-Up

2) 10 Push-Up

In pairs YGIG:

10-8-6-4-2 Power Clean (60/42,5kg)

30 DU

TC 8min

Max Effort Deadlift
(5-5-3-3-2)-2-2-2-2-2
2min Recovery