18 Min AMRAP
10 C2B pull ups
15 Wall Balls
30 DU's

3x3 min AMRAP:

• Bear complex

Rest 3 minutes between rounds.

One bear complex is: power clean + front squat + push press + back squat + push press. Use 50% of your 1RM jerk.

3 position Snatch
(3 pos - High hang, hang, start)

Set 1 @ 60%
Set 2 @ 65%
Set 3 x 2 @ 70%

*The % are calculated from your previous 1RTM

3 x 3 power clean

3 x 3 squat clean

3 x 3 power snatch

50-60% liikkeiden maksimista. Panosta tekniikkaan.

• 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