2x4 Clean pull 100-110%
2x3 Power clean (tng) 75-80%
2x4 Squat clean (drop and go) 70-78%
2x (Clean pull+squat clean) 80-90%

1 x 4 (75%)
4 x 4 (85%)

Percentage from 1RM

Warm up(10)
3rds
10 plyo
10 single leg deadlift
10 heels to rear

RCVR(30)
walk, run, bike, jog, row or combination of any for 30:00 mins.

Finisher
:30 six inch hold
1:00 hamstring stretch

Banded Pushdowns: 100 reps, AFAP.
+
- Global Foam Roll pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

For time
30 Deadlift 80/60kg
30 Pull up
20 burbee box overs 75/60cm
20/16 bar muscle up
10 clean 80/60kg
10 cal Echo bike

TC: 25min

3x5

OHS (70-80% of 1rm snatch)

3 rounds for quality
10m+10m hs walk
8 srict C2B
8 strict T2B
10 alternating single leg (pistol) stand ups

"Karen”
150 Wall ball shots

For time
100 alternating Pistol squats

Every minute on the minute startin 0.00
10 push-ups

Squats - 15 reps
Push-ups - 15 reps
Wall Sit - 45 secs
Lunges - 15 reps
Jump Squats - 15 reps
Sumo squat - 15 reps
Shoulder Tap - 15 reps
Plank - 45 seconds
Handstand - 45 seconds
High Knees - 15 reps

Repeat this set twice

15 seconds break after each exercise

Make sure to drink water after each set