Power Clean & Jerk
Push Up

Row cal
Thruster

Box Jump
T2B

Every beginning 30s x 16
1 Snatch 82,5-87,5%

3 rds: (super sets)
20-30s. Hollow rocks
10-15 V-sit ups
10-15 Sit ups
Rest 60-90s.

WEIGHTLIFTING

Clean Pull 3x3@ RPE 4 to 4+

Rest as needed, use straps if needed.

WEIGHTLIFTING

C&J Doubles. Drop and go. Cleans anyhow (power or squat)

Every 90-180sec

Sets 1-2@ RPE 3+ (75-80%)
Sets 3-4@ RPE 4 (85%)
Sets 5-6@ RPE 4+ (88-95%)

Optional Accessory

STRENGTH

Alternate for 5 rounds, rest as needed

1) 5+5 KB Front Rack Box Step-Up
2) 5 High Box Jump

RPE 3

Clean high pull 5x1 rep @ 90-95-100-105-110% of 1 rm clean.

3x
800m Run
400m Walk

Then

Rest of the time:
500m Row + 2 rounds of cindy

Cindy = 5 pull-ups, 10 push-ups, 15 air squats

Keep an easy pace thru the whole workout. Keep you heartrate under 130.