Clean-Jerk
8x2 @ relative heavy but comfortable
Go every 60s.
The clean-jerk is a hybrid exercise that combines the clean and jerk into a single movement. Note that this is not the same thing as a clean & jerk, which is two distinct movements.

Amrap;
30/20 Cal Row
Amrap wall balls (biggest unbroken set possible)
Row must be sub 1:45

When you stop wall balls the workout is over.
Work in Pairs if needed. Score is total unbroken wall balls

Power Snatch (40/30kg),
Wallball

STRENGTH (2/3)

3-4 rounds, rest as needed between movements:

1) 8 DB Bench Press, tempo 42X1
2) 6 Double Prone KB Row, tempo 30X2 video
3) 6+6 Reverse Lunge

RPE 4 to 4+

Add 2,5-5%or one more rep compared to last week.

Tempo 42X1
4= 4 sec down (negative)
2= 2 sec hold at the bottom
X= explosive up
1= 1sec at the top

4 rds for time (TC:10 min)
10 lateral burpees over barbell
rest 20 sec
8 back squats from the floor @~50% of 1RM
rest 20 sec

EMOM 8

Hang clean + split jerk

2+2@60-80% (jerk)

21-15-9
Hang squat clean 60/40
Burpee over bar

Front Squat: Build to a heavy 3 in 10 sets. Rest 2:00
- Option: 5 x 5, only adding weight if form permits.

5 Rounds for total time:
21 Anchored Sit-ups
15 USA Swing @24/16kg
9 Burpees
Rest 60s

• 20:00 Time Cap

Thruster: Build to a 1RM in 10 sets from the rack. Rest 2:00

• Option: Heavy set of 3 from the Rack.