5 min partner workout:

• 3 touch and go power cleans (you go, I go) ~60-65%1RM

3 - 3 - 3 - 3

TM (1 rep reserve every set)

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