Build to heavy 1 rep of power clean& push jerk in 15 min
goal is to get 8-12 lifts (also on c&j first weight can
be done 2 reps before moving only 1 rep)

AMRAP 10

10-12-14-16... T2B
10 DB snatches
10 Box Jumps

EMOM 40min
1) 10 MB Clean
2) 40s Plank hold
3) 5 + 5 KB Snatch
4) 40s Singles
5) Rest
HR max 70%

Vatsa ”Tabata”

Clean 3x3

For time :

30 Push Jerks 50/35kg
50/40 Calories Row / Echo Bike

TC 5

18 OTM:

1. 3-4 bench presses 80-90% of 1 RM
2. 3 short rope climbs/2 long rope climbs
3. Easy row

5x3 Touch and Go Clean & Jerks

• Rest about 90sec btw sets

Every 2 min x 6
3 Pos Squat Clean @ 72,5-77,5%

Wod
16 Min Amrap
In Teams of 3
21/18 Cal row
12 Goblet squat
6 Burpee