Power clean 5 x 2 reps
- work on technique
- build to daily max if you feel good
- no TNG!
- 2 mins rest btw sets

EMOM as long as possible:
3 Power Snatch @42.5/30kg
3 Overhead Squats
3 Power Cleans
3 Barbell Thrusters

Rx+: 52.5/35kg
Pick a load that is light enough to have no rest between movements each round.
Aim for 10-20 rounds. Finish early? Practice with a lighter bar after some rest or do easy cooldown on the row/bike/ski

Every beginning 75s x 4
7 Tng power clean and jerk 50-55%

Pull up 1RM

Wolf Hunt vol. 2

6 sets,
New start every 6th min

15/12 Cal.
5 Toes-to-bar
10 Pushups
15 Squats
10-16 Heavy KB Swings
10-16 Burpees
10-16 Wall Balls

Rope Climbing 4 x 3r (1rep is 1 climbing)
Practice different footlocks and try to figure wich is best for you.

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
12 Front Squats 50/35kg
6 Burpee Box Jump Overs (24"/20")

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
9 Front Squats 60/40kg
6 Burpee Box Jump Overs (24"/20")

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
6 Front Squats 70/45kg
6 Burpee Box Jump Overs (24"/20")

Barbell Cycling

Rest 2min between movements. Use only one barbell, load it during the rest period. All lifts Touch and Go!

8 Squat Snatch
8 Power Snatch
8 Power Clean & Jerk

6 Squat Snatch
6 Power Snatch
6 Power Clean & Jerk

4 Squat Snatch
4 Power Snatch
4 Power Clean & Jerk

Start by doing 8 touch and go Squat Snatches. Rest 2min and do 8 Power Snatches. Rest 2min and do 8 PC+J. Next round with 6 and final round with 4 reps. You can use different loading for each movement and rep scheme.

Close Grip Floor Press: 3RM. Rest 2:00
– Option: 5 x 5 with a moderate load.

30 min:
15 Wall Ball Rpe 5-7
12 DB Snatch
9 Burpee
400m Jog (active rest) Rpe 3
15 Sit up Rpe 5-7
12 Swing
9 Burpee box overs
400m Jog/row (active rest) Rpe 3