Clean and jerk 1-1-1-1-1-1-1 reps

Hang Power Snatch
5 x 3 @ 80-85% of power snatch 1RM

Snatch High Pull + Jumps
4 x 3 @ 110-115% of snatch 1RM, after each set: 3 Straight Leg Box Jump

130 min
Warm up for 20 min

1.MU
- Drills
- MU 9 x 1

2.Basic conditioning
For 50 min:
10 min bike
10 min row
HR 134/151

6x3 push press

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(28)
WRK 5:00 REST 2:00 x4
20 single arm db hang to overhead
10 shuttle drops(10 yd shuttle w/body builder)
20 sit ups

Finisher
50 round the world
1:00 samson per

For quality
3 - 4 rounds
A. Scapula pull, 1 sec hold 4 - 8
B. Ring push up holds 10 - 20 sec
C. Plate Flyes 8 - 12
D. Kettlebell frontrack walks with kettlebell upside 20 m side

accumulate 75 GHD Sit Up
rest as needed

3:00 easy bike or row

Barbell warm up

Barbel complex
Complete 1 complex every 2:00 x 8
1 power clean
1 hang power clean
1 squat clean
1 hang squat clean
1 split jerk

*start at a moderate weight and increase to a daily max

For Time
30 Deadlift 100/70kg
100 Wall Balls 12/9
30 Bar Facing Burpees

For time
27 21 15 9
Box jump over 60cm
Thrusters 42.5