Shoulder Press 2 RM

3*3 Power Clean
2*2 Power Clean
2*1 Power Clean
T&G

3*3 Heavy Thruster

3*5/5 DB Bulgarian Split Sqt

Clean & Jerk 15 RM

3 rounds

• 6 Rear Foot Elevated Split Squat / side
• 25 Double Leg Banded Leg Curls
• 30s Max reps Abs w. Plate Switch

Rest as needed between rounds

• 1 Set of:
GHD Hip Exstension with bumper 20/10Kg max reps
1:00 rest
1 Set of:
GHD Hip Exstension with bumper 20/10Kg 50% max reps
1:00 rest
1 Set of:
GHD Hip Exstension with bumper 20/10Kg 50% max reps

Basic Endurance 45 minutes.

50/40 Calories Any Ergo
12 Toes To Bar / 15 Weighted Sit Ups
60m Kettlebell / Dumbbells Frontrack Walk
5 Skin The Cat
2 Rope Climb

On the 2:00 x6
3 Thrusters (from the ground)

• Sets 1-3: 60% / 64% / 68%
• Sets 4-6: Build to a heavy sets of 3.

Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

Back squat,

5 x 3, 75 %