3 rounds for time:

• 10 thrusters 42,5/30kg
• 10 burpees

3 sets of:

• front rack walking lunge 16 (8+8) steps (find a challenging weight)
• straight legged deadlift with two dumbbells, 10 reps
• rest as needed

One and a quarter front squats 6x2 (approx. 80/1RM)

For 20 minutes:

• power clean + front squat + hang clean

3-5 x max time L-hang

8 rounds for time of

• 3 power clean 80/55kg
• 5 high box jump

Hi-hang power snatch triples for 25 minutes
Focus on rhythm with moderate weight.

5x2 With 90% of previous.

For Quality, so focus on quality instead of intensity and weight. It can still be heavy, just focus more on perfecting the movement.

5 rounds in 40 minutes

• 8 sumo deadlift
• 15 double kb front rack squats
• 10 ghd back extensions
• 10 hollow rock

Choose your weights and rest when you feel like it.