10/7/5/3
Power snatch
Push jerk
Power clean

1+1
Squat clean & jerk

Chipper @50kg
10 strict press
15 overhead squat
20 push press
25 front squat
30 push jerk
35 back squat
Tc:15

5 min rest

Chipper @40kg
10 power snatch
15 thrusters
20 squat clean
25 sumo deadlift highpull
30 deadlift
35 air squats
TC:15

5 min rest

Chipper
50 boxjumps
40 kettlebell swings @24kg
30 burpees
20 wallballs @9kg
10 t2b
TC:15

5 min rest

Chipper
20 pullups
20 k2e
20 walking lunges @20kg
20 back extensions
20 double unders
20 situps
20 calories row
20 pushups

A)
Double KB front squat
Build up to a heavy 10 rep
then
1x max rep with 80%

B )
4 rounds
18 double KB swing
8 double KB clean
max rep unbroken double KB shoulder to overhead
2’ rest

C)
3 rounds
16 KB deadbug
10/10 standing side bend

E1.5MOM x 5
6 low parallet shspu

A.M.R.A.P. 20'

► 10 Push Press
► 10 KB Swing
► 10 Box Jump

AMRAP 20 Min

5 Deadlift 52/34kg
5 Hang Power Clean 52/34kg
5 Front Squats 52/34kg
5 Push Presses 52/34kg
5 Back Squats 52/34kg

Burgener 4 rds
WU
3 rds
15 squat
15 supine bridge
15 superman

strength push press 5-5-5-5-5
70-75-80-85-85

WOD rx
21 OHS 42,5 kg
42 sit ups
15 OHS 42,5 kg
30 sit ups
9 OHS 42,5 kg
18 sit ups

3 Rounds - Increase pace each round (warm up in nature so last round is still moderate)
Run 200m
18 Feet on Box Pike Shoulder Taps
8 Bird-Dog/side (slow down for this)

WU
50 SDHP 30 kg
3 rds
10 squat
10 superman
10 sit up

strength deadlift
4 x 70 kg
2 x 5 x 110 kg
2 x 5 x 140 kg

WOD rx
15 min EMOM
1+5 clean+front squat 60 kg
5 KBS 32 kg

Triplet of the following for 5-6 rounds: (not for time but push pace)
Ring Dips x 12 (Full ROM)
Perform 3 reps of Power Clean, Hang Power Clean and Squat Clean and then go right into 5 reps of Front Squats with same bar
Roll outs x 10 1 in front, then 4 on each side (lateral) and 1 straight each round. Go slow and full ROM each rep.
This is a lot more slow and steady with Big ROM and a lot of control.. use a bit of weight on the Cleans but nothing crazy.