• 1 High hang clean
• 1 Hang clean
• 1 Clean
• 1 Push press
• 1 Push jerk

Work on positions and technique (max load 60% of 1RM C&J)

10 Min Emom
2 squat cleans @ 70%

5 rounds:
Run 400m,
6 Power Snatch (60/40kg)

10 Min Emom
5-15 reps each minute.

Beginners
Kip swings

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps of Double Under

Working in Pairs:
30 Min AMRAP;
Run 400m
Row M

One person rows whilst other person runs. Score is run distance + Row Distance. Switch after each run

5 x Shoulder to Overhead 50/30kg
5 x Push-up

For maximum amount of reps:

• 3 min max reps ring dips
• Rest 3 minutes
• 3 min max reps kipping pull-ups

EMOTM for 15min:
0-5min: 5 Power Clean + 5 Bar Over Burpee,
5-10min: 5 STOH + 10 Air Squat
10-15min: 5 Power Clean + Jerk.
Use the same Bar for each movements.

photo © HeikkiH

3 x 5 @ 80%