Practice kipping, rope climb, wall ball with two squats etc

3 pos Clean + Split Jerk
Set 1 @ 65%
Set 2 @ 70%
Set 3 x 2 @ 75%

4 - 4 - 4 - 4

TM (1 rep reserve every set)

“Gameday”

For total time:
30 Front Squats 70/47.5kg
30 Lateral Burpees

Rest 5:00

30 Power Cleans 70/47.5kg
30 Lateral Burpees

• 20:00 Cap
• Sub Deadlift for Power Clean as needed.

Snatch pull + Snatch high pull + Power Snatch + Snatch

Set 1) @ 65%
Set 2) @ 70%
Set 3) @ 75%
Set 4) @ 77,5%

% of 1RTM Snatch

3 x AMRAP 2

DB Thruster 5 + 5 (22,5/15kg)
8 Pull up
30 DU

2min rest between amrap´s

In 12 minutes:
3 Power Cleans

Work up to heaviest triple for the day with good form.

Advanced:
8 sets of 3 at 80% of 1RM EMOM

In 15 min:

• find heavy back squat double

3 Rounds (30 On / 30 Off):

1. DU
2. L-Sit
3. Hs Walk / Wall Climbs
4. Wall Ball Russian Smash

50 min

in pairs
A) Row
B) 800m Run

KEEP YOUR HR 60-70%