12 min on the minute:

• 2-position snatch (65-75% 1RM)

clean, every 2 min for 14 min

1 x clean, add weight every round. Last set should be heavy but not "i'm going to die heavy". Leave something in the tank for the upcoming test week.

Rest 2 min and perform 10 reps of unbroken power clean (add weight from last week)

Push press technique,

3 x 5

3 rounds:
10 Thruster (40/30kg),
10 Bar over burpee,
3min rest,

3 rounds:
8 Thruster,
8 bar over burpee,
3min rest,

3 rounds:
6 Thruster,
6 bar over burpee

Prep for the open movements for 15min

Finisher:

• dumbell side bends (heavy)
• russian twists on ghd (med ball)

Start a running clock for 20min

Do one complex of
- 5 power clean 60/40kg
- 5 shoulder to overhead
- 5 back squat
rest exactly one minute between complexes

Rules

• everybody starts with the given rep scheme
• you may not scale the weight during this exercise
• you may not rest the bar on the ground during a complex (not even re-grip)
• when you fail to do the complex with 5 reps of each movement, rest one minute and do your next complex with 3 reps each (3+3+3). Continue with this rep scheme until you can’t do threes anymore. Then, move on to ones (1+1+1).
• if you are unable to start the next complex of ones after EXACTLY one minute, it terminates this exercise
• your score is the amount of 5 rep complexes + reps from sets of threes and ones (for example 6 complexes + 32reps)
• have fun

5 x 3 AHAP
The load will have to keep you moving no less than 7sec continuously!

1000 m Run
100 DU
50 Hand release push-ups
30 Wall ball
30 Pull-up
1000 Run

3 rounds (4 minute each):

• 40 wall balls
• 30 DUs
• max rep MUs

Rest 1 minute between rounds. Score is amount MUs