3-4 sets
1.1.1
20 secs intra cluster rest 2 minutes between sets
80% feeling. Look to add from two weeks ago.

Full snatches

Every 1:30 x 10

3 Power clean + 1 Split Jerk

Max 60% of C&J 1RM

takakyykky 7x5 @80-90% 5rm

1 x 8 @ 80%
1 x 8 @ 75%
1 x Technical max effort (aim 10+) @ 70%

E90s x9

Squat clean
3-2-1
3-2-1
3-2-1

(TnG or D&G)

DOUBLE-UNDER WARM-UP | 8:00
1 set:
10 alternating shoo the turtles
10 calf raises
20 single-unders

1 set:
20 plank shoulder taps
20 mountain climbers
20 single-single-double

1 set:
5 inchworm + push-ups
10 double-unders

1 set:
10 push-ups
10 double-unders

POWER CLEAN & DU WARMUP:

LOADING UP | 7:00
3 sets:
:20 jump rope
2 power cleans

– Rest :30-1:00 between sets and reduce power clean weights

WORKOUT:
Complete as many rounds as possible in 25 minutes of:

• 150 double-unders (scaled: SU)
• 50 push-ups (scaled: banded or knee)
• 15 power cleans (55/85kg)

In 15 minutes find your 1RM overhead squat

2 Front Squats + 4 Back Squats.

Pistol practice:
1. Glute activation
2. Internal hip rotation
3. Couch stretch 1min/side
4. Kb on knee 1min/side x2
5. Plate hold 2 x 5/side
6. Daily scaling options

For Time:
30:30 sec

50 Cal Row
50 Du
50 Air Squat 20/15kg
50 Box Jump 24/20"
50 Ring Row
50 Burpee
50 GTOH 20/15kg
50 T2B
50 Russian Twist Lunge 20/15kg
50 m Bear Crawl

TC 40min!