Squat Clean 5x2x80%

15 min EMOM
1. 3 cleans 100kg/75kg
2. 7 deadlifts 100kg/75kg
3. 20 s hand stand

50 box jumps
50 pull-ups
50 overhead squats
50 wall-ball shots
35/50-cal. ergo

BENCHMARK WEEK

2k row for time

1) Squat snatch + snatch balance+OHS 8x(2+2+1)x70%

2) 15 min EMOM
1. 2 rope climbs
2. 10 floor press 60kg/40kg
3. 45 DUs

2) Row progression
15 min at 110-125bpm
15 min at under 144 bpm
30 s all out

AMRAP 5:
12 toes-to-bars
12 squat snatches (25/35 kg)
Rest 2:00
AMRAP 5:
9 toes-to-bars
9 squat snatches (30/42,5 kg)
Rest 2:00
AMRAP 5:
6 toes-to-bars
6 squat snatches (35/52,5 kg)

EMOM 16 min:

1) 14/12 cal ski/row
2) 10-12 DB C&J (2x22,5/15)
3) 6-10 Burpee pull-ups
4) 2 rope climbs

Deadlift 2x6, AHAFA

Rest as needed. Scale if needed.