3 position Clean + Split Jerk
(3 pos - High hang, hang, start)

Set 1 @ 65%
Set 2 @ 70%
Set 3 x 2 @ 75%

*The % are calculated from your previous 1RTM

Skills:
*Support Hold
*Skin the cat

Workout (Work in pairs, one work's the other rest's)

8 Round's for Quality

Easy:

10sec Support Hold
+
3 x Skin the cat

Intermediate:

20 sec Support Hold
+
3 x Skin the cat
+
2 x Muscle Up

3RFT:

10 Deadlift 80/60kg
10 T2B

TC 3min!

12 KBS American 24/16kg
6 Push-Ups

In pairs. 10 reps of each.

1) High hang muscle snatch
2) Snatch push press behind the neck
3) High hang snatch pull
4) Lateral press
5) Bicep curl
6) Barbell roll

IGYG
Round 1
Switch after each movement
Round 2
Switch after 2 movements
Round 3
Switch after 3 movements
Round 4

RX 30/20

Do all 6 movements in one set.

Go hard and fast.

In pairs:

30 Pwr Clean and Push Jerk

3 sec pause in pwr clean catch
3 sec pause in push jerk catch
@ 70% of 3rm pwr clean

Back squat
- 1x8@65%
- 1x8@70%
- 1x8@75%
- 1x8@80%

Front squat:
1x5@60%
1x5@65%
1x5@70%
1x5@70%

5 x 500m Row

GO HARD / KEEP TIMES CLOSE!

Post time for every round!

In 20 minutes:

• Back squat 4x6

Find your 2RM