Power Clean 3RM

In 20min work to a heavy pause back squat.
- 2sec pause at the bottom

Pause front squat
3x1r @ 85-90%
3s. pause
2min recovery

Snatch
6x3r @ 75%
Go every 90s.

Find heavy C&J in 16min

21-15-9

banded pull apart
hollow rock

Deadlift against a band
Build to a 1RM in 10 sets. Rest 2:00
- priority is perfect form
- use red or black band

1.
45s Row
10 Bench presses 70/50kg
40 DU

3min Rest

2.
45s Assault bike
40m Sandbag bearhug carry 60/40kg
15 Barbell thrusters 20/15kg

3min Rest

3.
45s Ski-erg
1 round of DB "DT" 2x20/15kg
20 Abmat sit-ups

3min Rest

4.
45s Run
10 Box jumps 60/50cm
30s HS-hold

Round of "DT":
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

With partner
4 RFT
400m Run
18 Sync dumbbell clean and jerk

Sync:
Dumbbell movement can be performed on either arm, the athletes must perform with the same arm though. Alternating is not required.

Pause front squat
4x2r @ 80%
2min Recovery