6-6-5-5-5-5

Go every 2:30

Build In 12 Minutes Heavy Complex ( Not Max weights )

Clean + Hang Clean + Jerk

A: Power clean 3-3-2-2
B: Weighted strict pull ups 4x5
C: Supinated lat pull downs 2x8
D: FL Cable Shoulder flys 2x8
E: SA Seated rows 2set
F: Extended ROM SA Cable biceps curls 2set
G: Z-bar preacher curls 1xMax

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
15 Empty Barbell Bicep Curls
10 Alt. Deadbugs
15 Empty Barbell Wide Grip Bent Over Rows
10 Alt. Bird Dogs

-Rest as Needed b/t Sets-

9'AMRAP
3 dbl DB hang power clean @2x20/12.5kg
6 dbl DB thruster
9 hanging knee raises

WU3×
Wrist circles ×10/10
Elbow circles×10/10
Seal swings×10
Arm circles×10/10
Good morning ×10
Kang squat ×5

A.1) Snatch
60%×1 70%×1 80%×1 85%×1 90%×1 85%×1 90%×1

B.1) Clean & Jerk 1+1
60%×1 70%×1 80%×1 85×1 90%×1 85%×1

C.1) Front squat
60%×2 70%×2 80%×2 90%×2 95%×1 90%×2 95%×1

D.1) Snatch high pull
4×2 @95%

A1: Kneeling clapping push ups 8x3
A2: Squat jumps 8x3
B1: Archer push ups 3set (L+R=1rep)
B2: Bulgarian split squat 3set
C1: SA DB press 2set
C2: Wall sit 2set
D: DB Shoulder flys 1xMax
E: Supine triceps DB extensions 1xMax

6 rnds EMOM
15 KB swing @20kg
10 OHS with 15kg bar
10 cal row
3 wall walk
60m Farmers walk @2x16kg
1 min rest

-4 hspu
*try to do with same scaling than last week.

3 sets:
10 Weighted GHD Back Extensions
- Rest 1min btw sets