Cl & Jerk complex
EMOM 8 min
1 Deadlift
1 Hang Power Clean
1 Power Clean
1 Push Jerk
- AHAP with good form
- each set must be unbroken
- keep the same weight

Pull Up
Push Up

AMRAP 18:
Buy-In: 1 Mile Run

AMRAP In Time Remaining:
50 Double Unders
35 Air Squats
20 Dumbbell Plank Rows 22,5/15kg

3 rounds
12 wall balls 9/6kg
12 box jumps 60/50cm
12 burpees

21-15-9

For time:

Hang power clean 60/40 kg
Weighted sit-ups

TC: 8min

5x
2 Snatch high pull (pause @hip) +
1 Power snatch to Ohs
(2s pause at catch)

Build up to a heavy weight in a complex of: 3 hang pulls + 3 hang snatches

Two sets with same weight before adding more weight.

EMOM 16:00
Minute 1: 10 Romanian Deadlifts
Minute 2: 10 Goblet Box Squats to Parallel
Minute 3: 10 Air Squat Jumps
Minute 4: 30m/side Crossbody Carry

Pk
40 min
800m Run
3 Rounds:
-40m Sled push/pull
-40m Farmers carry
800m/700m Row

Rpe 3-4

15 min AMRAP
40 DUs
15 kb- swings 24kg/16kg
10 thrusters 45kg/30kg
20 sit ups