EMOM 12

1. 12 Inverted row
2. 30s Knee tuck hold
3. 12 DB Floor press

4 rds for time
Hang power clean + jerk 8 reps
T2B 16 reps

L1: 50/35kg
L2:60/40kg

TC: 10 min

Back Squat

3 x 4 x 90 - 95% @ 4 RM

SO 3:00

Use 50-75% of 1RM clean

AMRAP 7

6 Power Clean
4 Shoulder to Overhead
2 Squat Clean

*load on barbell 80% today's jerk complex heaviest weight.

For time:

5 clean & push jerk 80/50kg
10 clean & push jerk 70/40kg
15 clean & push jerk 60/35kg
10 burpees over the bar
15 burpees over the bar
20 burpees over the bar
50 push ups

For time
800/1000m row
then 5 rounds of :
10-15 pull ups
5-7 Shoulder to Overhead @60-65% of 1rm jerk

time target 12-15 minutes , cap 18 min.

Find a challenging weight. Take air and brace yourself!

PRACTICE

Pistol squat

Handstand

Bench Press 5+5+ (5-10 reps) on last set @55-65-75%
rest 2-3 min bwn sets. Use % from 1rm which did a couple weeks ago.
Last block on "result area" will be marked 5 reps also, but try to go for more reps than five.