Find heavy set of
1 Hang clean + 1 Front squat + 1 Clean + 1 Split jerk

STRENGTH

5 rounds, rest 30-60sec between movements

1) 5+5 Box Step-Up (load anyhow)
2) 3-8 Strict C2B/Pull-Up
3) 6+6 DB Seated (floor) Press, tempo 32X0

RPE 4 to 4+

3 Sets
• 10 DB Renegade Row + Pushups
• 10 Hollow Rocks + 10-20 sec Hollow Hold

• 85-90%
• Rest 2-3min

Power Snatch + Overhead Squat:
Build to a heavy set of 3 Power Snatches + 3 Overhead Squats in 8 sets.
- Rest 2:00
- Option: Technique practice

For time:
40-30-20-10
DB Hang Power Cleans @22,5kg/15kg
Push-ups
Legless Rope Climbs (reps: 4-3-2-1)

Rope Options: legless, legs, less reps, ground to standing with rope.
Timecap: 20 mins

Front squat 5x10x55%

AMRAP 8
6+6 KB Windmills
12 Candlestick Rolls
60 Double Unders

10min EMOM of “Macho Man”

3 Power Clean + 3 Front Squat + 3 Jerk

Pick a loading you have around 30-20sec of rest. Reps unbroken. This can get a bit spicy and it should as well!

"Step Aerobics"
3 Rounds For Time:
30/24 Calorie Assault Bike
20 Single DB Box Step-Ups (24"/20" with 50/35 DB)
10 Squat Cleans (135/95)

Kilos:
Dumbell - 22.5/15
Barbell - 61/43