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.

5x6 Deadlift
AHAP but keep good form

Build up to heavy set in 20 min

2 Power Cleans
1 Split Jerk

50min
1min : 1min
0-10min) Row - Squat sit upper rotation
10-20) Shuttle run - Thread the needle
20-30) SU - Gymnastic Swim
30-40) TGU - Bulgarian split
40-50) Goblet Squat - Greatest stretch

HR 60-70%