Hang squat clean + front squat
3x1+3 @60-70% 1RM clean
3x1+2 @70-80%
4x1+1 @80-85%

On the minute for 10min
1 power clean

Start from 65% 1RM and work up

As Fast As Possible
7 rounds
400m run
29 back squats 61/43 kg

WEIGHTLIFTING

Barbell Complex

Squat Clean + Hang Squat Clean + 2x Front Squat

Every 90-120sec x7

Increase loading by feel and find heavy of the day→ RPE 4-5

CONDITIONING

5-4-3-2-1min (45min total)

Row
Airbike
Ski

Overall RPE 3, should be able to hold on a conversation.

Pick 3 machines and alternate between them. First 5min each, then 4min each...If you are short on time, start with 4min (4-3-2-1=30min)

Warm Up
2 rounds
2 min cardio
10+10 Single leg RDL
5-10 banded strict chin ups (slowly, strech at bottom on each rep)
10 wall squats
:30 Hollow Hold

Strenght
Deadlift 2x2+3x1reps@75-85% of 1rm
go new set every 1-1.5 minutes

Metcon
For Time:
30-20-10
Toes To bars / V-Ups / alt leg v-ups
Overhead squats @42.5/30kg

EMOM 16

1 Minute : 8 DB Incline Row
2 Minute : 12/9 Cal Bike
3 Minute : 15 Push-Ups
4 Minute : 35 Double Unders

30min AMRAP

A) Easy row
B) 1 round
15m walking lunge
10 body row
15 air squat
10 push-up
30m double KB front rack carry

Switch parts with partner when B is ready
Keep steady pace through the workout

Partner workout

For time
40 deadlift 100/70
20 wall ball 20/14
50/40 cal row
20 wall ball
60 sit-up
20 wall ball
60 sit-up
20 wall ball
50/40 cal row
20 wall ball
40 deadlift

Share reps with partner

EMOM x 10-12

2 hang power snatch 50-70& BE FAST !!