Power clean 3x2

70 min
Aerobic work
For 70 min:
10 min bike
10 min row
HR 127/151

Amrap 18
Cash in 2000m row
In the time remaining
2 power snatch 50kg
4 ohs
8 box jump over 60cm

4 rounds for time:
6 double dumbell push press 16/25kg
6 box jump 50/60cm
10 push-up
10 air squat

AM: 40 min
60 s. run/60 s. walk
5.55 km, 7.23 min/km
HR 124/155

PM: 135 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 30

2.WL
A. EMOM10: 2 Snatch
%
1-4 minutes: 65-70% - 38 kg
6-7 minutes: 70-75% - 41 kg
8-10 minutes: 75-80% - 44 kg

3.Strength
3 sets of:
5+5 Walking front rack lunges
New set every 3 minutes
- 52.5 kg

4.Accessory
EMOM9
1. 20 + 20 s. side plank hold
2. 40 s Max reps DB squat snatches - 25 lbs
3. 8 TNG snatch grip deadlift x75-80% snatch 1RM - 44 kg

Every 2 min 2 split jerk x5
concentrate technique

4 Rounds

Amrap 9
rowing 9 cal
assault bike 9 cal
shuttleruns 9×10m
*burpees 9 reps *

Rest 1 minut

2 Rounds:
400 Meter Run
40 Clean & jerk (40/30kg)
400 Meter Run
6 Rope Climbs
400 Meter Run
40 Barbell-Facing Burpees

(Time cap: 30min.)      

4 rounds every movement
A1. Dip x 8
A2. Pull up x 8
B1. Bench press 1 + 1/2 x 10
B2. Bent over row 1 + 1/2 x 10
Super setts
C1. Dumbbell shoulder press x 12
C2. One hand ring row x 12

Deadlift 6 RM, then 3x4 @ same weight