5 x 2-position power clean + jerk

Hang power clean 5x3 70%
Go from 1RM power clean from the ground

Ten rounds, each for time of:

• 100 meter Sprint
• Rest 90 seconds

3 rounds for quality and minimum rest:

• 10 Supine ring-rows
• 12 Front rack lunges (35/25 kg)

Sled drag 8 x 40m - alternate: first drag forward, then backwards, 4 times both ways

20 minutes:

• front squat + 3 x jerk

7 rounds for a total of 21min:

• in 1min row 100m + max reps kb swing 24/16kg
• rest 30 sec
• in 1 min 6-8 burpees + max reps t2b
• rest 30sec

One set every 90sec:

• 5 x 3 power snatch

Rest 90sec

RX
7 min AMRAP
2 x RIng MU
8 x KB Thruster 2 x 24/16kg
32 x DU

SCALED
7 min AMRAP
4 x Pull-Up
8 x Thruster 40/25kg
16 x Bar over jump

https://vimeo.com/246764763

5 x Squat Clean 50/35kg
5 x Pull-Up´s