Press in split
5 x 2 @ 9RPE

Hang power clean, front squat & front squat
5 x 1 @ 80% of 1RM power clean

Barbell front rack reverse lunge
3 x 10 (5 each leg) @ 9RPE

Optional accessories
100m suitcase carry 9RPE x 3
3 x 30 sec sandbag hold

Press in split
5 x 2 @ 9RPE

Hang power clean, front squat & front squat
5 x 1 @ 80% of 1RM power clean

Barbell front rack reverse lunge
3 x 10 (5 each leg) @ 9RPE

Optional accessories

100m suitcase carry 9RPE x 3
3 x 30 sec sandbag hold

Warm up
Band Pull Aparts from different "points", perform total
30-40 reps, each rep hold for 1-2 sec.

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

2 rounds
2:00 cardio
10 single arm db clean&jerk alt hand from hang
10 tempo goblet squats (2:0:20)
1+1 db tgu
:30 side plank hold R/L

Then start to build for thruster weight

2 rounds of:

0:30 superman hold
10+10 single leg deadlifts on wall
10 cossack squats

Back squat
10-8-8-6

"Baseline" fot time:
500m Row
40 Air squats
30 Ab-mat situps
20 Pushups
10 Pullups

Muscle clean primer
3 x 3 empty barbell

Jerk dip & split jerk
5 x 1 @ 85% of 1RM split jerk

Clean, hang clean & front squat - build to a heavy complex

Back squat
1 x 8 @ 65%
1x 8 @ 70%
1 x 8 @ 75%
1 x 8 @ 80%

Optional accessories
DB shoulder press 3 x 10 @ 8RPE
Barbell skull crusher 3 x 10 @ 8RPE
DB bench press 3 x 10 @ 9RPE

Snatch pulls
5 x 2 @ 105% of 1RM snatch

Yo-Yo snatch
5 x 2 @ 80% of 1RM snatch

Tempo front squat - 5 seconds on the way down, controlled on the way up
5 x 3 @ 60% of 1RM front squat

Optional accessories

Lat pull down 3 x 10 @ 8RPE
DB upright row 3 x 8 @ 8RPE
Press ups 3 x 10 (add weight to back if possible) 9RPE

EMOM 12:
1. 6-12 t2b/knee raise
2. 9 double db box over 22,5/15kg
3. 3 wall walk

• Rest 4min

EMOM 12:
1. 6-12 bmu/c2b/kipping pull up
2. 12 box jump over
3. 30sec max burpee

For Time:

40 wallball
30 sit up
20 power snatch @40/30kg
10 ohs
20 power snatch
30 sit up
40 wallball

(Target under 12min Time cap 18min)