1A) Power clean 4x3x65
1B) Drop jumps 4x3

Accessory
3-4 Rounds
Seated dumbbell French press 6
Barbell biceps curl 6
Partner leg throws 10-18

1 Rep On the Minute x 10
2 Second Pause in Bottom

3 rounds

30 sec on, 30 sec off:

*hollowhold
*plankhold on rings
*side plank (left)
*side plank (right)

3x10 (70%, across)
Rest 2min...

Amrap 8
DU 60 reps ( 1 min DU practise)
Hang power cleans 10 reps
T2B 10 reps

L1: 50/35kg
L2: 60 / 42,5kg

-goal 3+ rds

Seated pike leg lifts
3 x 15-20 reps
rest 60 sec

Optional Accessory
WEIGHTLIFTING

Snatch

EMOM x12

EMOM x12
1-3@RPE 3
4-6@RPE 3+
7-9@RPE4
10-12@RPE 4+ (1-2 reps in the tank)

Try to add 5-10% compared to last week.

EMOM 12

1 minute : 200 m Sprint
2 minute : 5+5 DB Snatch 22,5/15kg
3 minute : 12/9 Calories Row

CONDITIONING

E2MOM x10

4-8 Power Snatch @60-70%
4-8 C2B
4-8 Bar over Burpee

These are on the same 2 minutes.

RPE 3 to 4

You should have +45sec to rest on each round. All reps unbroken.