EMOM 12

1) 3 Bar MU
2) 6 Power Snatch 50/35kg

10x
Go every 75sec
1 Clean Pull + 1 Power Clean + 1 Hang Squat Clean + 1 Jerk

Start at 65% and add...

Squat Clean + Split Jerk

7 x ( 1 + 1 ) Go Every 2:00

mobility/recovery

deadlift 5x6

20min EMOM:

0-5min: 5 Power Clean
5-10min:3 Power Clean
10-15min:1 Power Clean every 30sec
15-20min: 5 Power Clean

First 5min do 5 touch and go power cleans on the minute. Next 5min 3 PC with increased weight. Next 5min one PC every 30sec (10 total lifts) and last 5min again 5 touch and go PC. Increase the weight for first 3 sets, and decrease for final 5min (you can use the same weight which you started with).

5 x 6 narrow grip bench press

• leave 2 reps in the tank
• rest 3 minutes between sets

5 RFT
400m Run
20 DB Snatch 22,5/15kg
15 KBS 24/16kg
10 Hand release push up

TC 30min

Build up to technical set in
1 Squat Clean
2 Power Cleans
3 Clean deadlifts
Max 60% of 1 RM clean

5 Rounds for time

7 Strict chin up
10 Overhead squats 40/30kg