Clean Pull + Power Clean ( Hang under knee )

Set 1 : 1 + 1 @ 50%
Set 2 : 1 + 1 @ 55%
Set 3 : 1 + 1 @ 60%
Set 4 : 1 + 1 @ 65%
Set 5 : 1 + 1 @ 70%
Set 6 : 1 + 1 @ 75%
Set 7 : 1 + 1 @ 80%

Go Every 1:30

4 rounds for quality
5 arch to hollow press
7 bird dog row e/s
5 banded plank walk ups
7 chaos pallor press e/s
5 landmine sit ups e/s

Set 1 : 3 @ 70%
Set 2 : 2 @ 75%
Set 3 : 1 @ 80%
Set 4 : 3 @ 75%
Set 5 : 2 @ 80%
Set 6 : 1 @ 85%
Sets 7 - 9 @ Build a heavy Single

Rest 1-2 minutes

Warm Up
2 rounds
1:30 cardio machine
10 gtoh with plate
10+10 plate halos
5+5 plate windmill

10 scap pull ups + 5 kipping knee raises
then 2 rounds
5 barbell deadlifts
5 barbell muscle cleans
5+5 barbell front rack step back lunges

Metcon
Today workout 30-40 min for quality
2:00 easy cardio
5 Power cleans (light weight)
5+5 Plate Windmill (light)
10 db snatches alt hand
5+5 Single arm db oh lunge walk steps (light/moderate)
10 kipping knee/leg raises

5*5 back squat

2 Jerk until failure

4 Toes to bar after each set

Warm Up
3 rounds
1:00 cardio machine
5+5 single leg rdl
5+5 single arm press
10 ring row
5+5 lateral box step ups

Strenght
15-12-9-6-3 reps
Deadlifts
perform 6-8 double db seated press right after
rest 2-2.5 min bwn rounds

Accessory Work
3-4 rounds
40-50m heavy farmers walking @24/32kg's
8-12 single arm db row R/L
8-12 weighted box step overs
rest 2-2.5 min bwn rounds

WU
2rds
10x KB/DB swing
10x sit up
10x lunge
+
2rds
5+5 KB/DB hang clean and jerk

For Time :

9 T2B

6 Front Squat
9 HSPU

15 T2B

6 Front Squat
15 HSPU

21 T2B

6 Front Squat
21 HSPU

TC 8

Barbell 100/70kg ( Floor )

EMOM5
Clean pull + Hang Power clean + Squat Clean