Every 2,5 min for 12,5 minutes
3 squat cleans, using 50-70% of 1rm, should be moderate heavy weights.

1a) Close Grip Floor Press: 3RM.
Rest 2:00
- Take 5-6 sets and build to a 3RM.
- Beginner: 5 x 5, using one moderate weight for all 5 "work-sets"
1b) Banded Pull-apart:
- In between sets perform 10-15 Slow and Controlled Banded Pullaparts.

10 Intervals each; Go every 3 Mins
18/10 Cal Row / Bike
8 burpee box jump overs.

Intensity should be very high! You can work in pairs but make sure one goes 1:30/4:30/7:30 etc..

Goal is go around 1-1:30 per round! Scale machine cals and burpees accordingly. Set up should be close to save time!

Post total working time with a breakdown of times. Choose either bike or row for all intervals

Enjoy 😉

clean high pull + hang squat clean + split jerk
good work weight to start about 50-60% of 1rm

snatch high pull + hang squat snatch + overhead squat
good working weight to start about 50-60% of 1rm snatch

14 Min Emom
1. 2 split Jerks
2. 5 back squats

Use the rack and find a good weight. Same loading.

Five rounds for max reps of:

Body weight bench press
Strict Pull-ups

Rest as needed between movements and rounds.
Post reps for both exercises in all rounds.

3 x 4 min Amrap / 1min rest

6 Alternating pistol
6 T2B
6 HSPU

Score is total reps

Snatch Technique

5 x 2, send off 1:30

3 - position pause power snatch (Pause under knee, above knee, mid tight) Light Weight

20 Min AMRAP
20/15 Cal Row
10 DB floor press 2x22.5/15
5 Bar MU

If its a busy class you can bike instead. Extra spice if one person wants to ski