21-15-9

Cleans 50/35KG
Push Up

Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

YGIG

10 Rounds (Both)

9 Thrusters 42,5/30kg
35 DU

TC 24min

EMOM 24

1) 40 Double Unders
2) 16 Wall Balls
3) 12 HSPU

15 box jumps [60/50]
15 wall balls
15 KB Swings 2/1,5 POOD

Snatch

1 - 1 - 1 - 1

95% max, lepää 4-5 min.

Snatch 1 RM in two vawes:

1x70%, 1x75, 1x80, 1x90, 1x95, 1x100??, 1x75, 1x80, 1x90,1x95, 1x100...

record the heaviest snatch

6 x 2 min on, 2 min off

10 Clusters 52/40kg
5 toes to bar

score is rounds + reps

C&J Technique

Clean pull
Clean high pull
Power clean
Push jerk
Split jerk
Squat clean & jerk

then

EMOM 10
2 Squat Clean + 1 Split Jerk

@ max 60%

Clean & Jerk 1RM
Build up to a daily max.
Go with split jerk or push jerk but keep it consistent to get the best results.

If you build to a max but have more in the legs, build to a squat clean max.
80 x1
85 x 1
90 x1
95x1
100x1
105x1
110x 1