Squat Clean:
3 x 2 @80%, every 60s.
3 x 1 @85%, every 60s.

• Reset between the doubles.

Overhead squat
2-2-2-2-2
Rest as needed between sets.
Leave 1-2 reps in the tank.

Work up to a 5RM Touch and Go Power Clean

30-20-10

Airbike (cal)
TTB
Push Press 40/30kg

RPE 4

Target: TTB/PP in sets of 2 or less.

Barbell Complex:

2 x Hang Squat Clean (above the knee + below the knee) + Jerk

Find heavy of the Day in 20min

RPE 5

EMOM 16 mins
1. Strict T2b x 6-8
2. ring push up x 8-10
3. negative pull up ( weighted )x 2
4. rest

7-8 Row with partner
8-9 Weightlifting clean
12-13 Weightlifting clean
16-17 Core
17-18 Mobility
18-19 Row with partner
19-20 Core

E2MOM for 10min
5 Deadlift
40 Double unders

Deadlifts should be relative heavy.

10 min AMRAP
24kg/16kg
5+5 kb thrusters
5+5 kb front rack lunge
5+5 kb clean and jerk
5+5 squats

1 Power Clean+ 2 Split Jerk (1+2) (15 mins )
- build to daily max
- practice reracking the bar
- 2-3mins between sets