4 Sets of 50% of Max Set
Rest as needed between

For time:
21-15-9reps of

Deadlift 70/50kg
TTB
Burpee over bar

Squat Clean 1RM

5-7 set: Thruster + Push Press + Push Jerk + Split Jerk. Find max of the day.

Bar from the ground. Rest as needed between sets. Scale if needed.

AMRAP 7
7 OHS (around 60-70% of heaviest 3)
7 C2B

8min EMOM
Odd: 7 x Muscle snatch @ App. 35-40%, unbroken, TnG
Even: 7 x Overhead squat @ App. 35-40%, unbroken

Push jerk 3 – 3 – 3 – 3 – 3

1) Sumo Deadlift: 5 x 2 for Speed @70%, every 60s
then
3 x 1 @80% for Speed-Strength, every 60s.
- Reset on each rep.

• Beginner: 5 x 5, focusing on perfect execution. Rest 90s.

3 Rounds for time:
10 Shoulder to Overhead 50/35kg
12 Burpees
14 KB Swings 24/16kg
16 Box Jumps
18 Lateral Jump over bar

For Time

50cal Row
40 Bar over Burpee
30 Power Snatch 60/40kg
20 Squat Clean 70/50kg
10 Bar MU

RPE 4

Use one bar, load it yourself. Scale if needed. Time Cap 22min. Scale if needed.