Push jerk
5x 3reps
- focus on foot work
- receiving position with locked elbows!

AMRAP 15
10 Power Clean & Jerk 50/35kg
20 Pistols
10 C2B Pullups
40 Double Unders

Takakyykky 6x2@80%

3 rounds for time

30 hand release push ups
3 legless rope climb / normal rope climb

Accessory
3 x 30 sec hollow hold

EMOM 10 mins
2 thrusters
- from the floor
- go for heavy doubles

12min AMRAP

10 wall balls 9kg/6kg

10 C2Bs

10 kb snatches alternating 24kg/16kg

10 DUs

Barbell complex:
1 power clean
2 hang power clean
2 push press
2 push jerk
Heavy single or technique focus

3 Rounds:
7 Ring Muscle-Ups
50 Air Squats
10 Hang Power Snatches (115/80)

7 rounds,30sec ON, 30sec OFF:

1) Double KB C&J, AHAFA
2) DU
3) Burpee Box over

Scale if needed.

4-5 rounds, AHAFA, rest as needed, scale if needed:

1) 5+5 Weighted Box Step-Ups
2) 5 Weighted Pull-Up
3) 6 Bench Press