3 sets of
1 Power Clean from mid thigh + 1 Clean from above the knee + 1 Clean from below the knee + 1 Jerk

5+5 Windmill
30 KB swing
Hill Sprint

100-75-50
DU
21-15-9
dbl DB clean 12,5kg
V-ups
(10min cap)

Every 90 sec for 15 mins
1. 8 back squats 65% -> 60kg
2. 30sec low plank + 20sec low to high plann

AMRAP 6
2-4-6…
Hang snatches 30kg
Jumping lungees each leg so 4-8-12 etc.
T2B

Rest 2 min

Repeat in reverse for time (6min cap)

10 Rounds

• 1:40 Row
• 20 sec break

Round 6 is a total break

Set your pace for around your 2k pace and go for a specific amount of meters each round. Push yourself, especially in the later rounds, to get to the same score each time

Score is the meters in the lowest round

3x80%
2x85%
1x90%
1x95%

A: Clean 3x3-2x2-3x1
B: Deadlift 5rm
C: strict pull ups 1xMax + 2x8 lat pull downs
D: DB biceps curls 1xMax

Power clean 4x4 reps

A: Squat clean without hip contact+ squat clean+ split jerk
B: Muscle snach+ double power snatch, then triple power snatch
C: Emom 7’: 4 rep Squat Snatch @75-80% of Squat Snatch